Barbell Hack Squat
Expert Advice
Keep your chest up and back straight throughout the exercise to prevent rounding of the back, which can lead to injury.
How-to-do Steps
- Stand with your feet shoulder-width apart and the barbell behind your legs.
- Bend at the knees and hips to lower down and grasp the barbell with an overhand grip.
- Keep your back straight and chest up as you lift the barbell by extending your hips and knees to a standing position.
- Lower the barbell back to the ground by bending at the hips and knees, maintaining a straight back.
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Muscles Worked
Barbell Hack Squat primarily targets the Glutes, Quads, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads30%
Secondary
Calves20%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Hack Squat work?
Barbell Hack Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Hack Squat?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Hack Squat suitable for beginners?
Barbell Hack Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
