Exercises / Upper legs / Barbell Hack Squat

Barbell Hack Squat

Barbell Hack Squat: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell. Level: intermediate.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbarbell
  • Levelintermediate
  • Forcepush
  • Typecompound
  • Body partupper legs
Primary muscles
glutes, quadriceps
Secondary muscles
hamstrings, calves
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How to do it

  1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  2. Hold the barbell behind your legs, resting it on your upper thighs.
  3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

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