WorkoutDB
Log inGet a free key
← All exercises

Barbell Hack Squat

intermediatestrengthpushcompound
Body part
Upper Legs
Target
Quadriceps
Equipment
Barbell
Secondary
Calves, Forearms, Glutes, Hamstrings, Lower Back

The Barbell Hack Squat is a lower-body compound exercise that primarily targets the quadriceps, glutes, and hamstrings. By placing the barbell behind the body, it shifts the center of gravity, putting a significant emphasis on the anterior thigh muscles while reducing stress on the lower back compared to standard squats.

Instructions

  1. 1Stand with your feet shoulder-width apart, holding a barbell behind your thighs with an overhand, shoulder-width grip.
  2. 2Keep your chest up, head facing forward, and back straight to establish your starting position.
  3. 3Inhale and lower your hips down and back to perform a squat, continuing until your thighs are parallel to the floor.
  4. 4Exhale and drive through your heels to extend your knees and hips, returning to the starting position.
  5. 5Repeat for the recommended number of repetitions.