Barbell Hack Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Hack Squat
How to: Barbell Hack Squat
- Stand with your feet shoulder-width apart, loaded barbell at the back of your shoulders.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Keep your back straight and chest up as you lower yourself.
- Descend until your thighs are parallel to the ground or lower if possible.
- Push through your heels to return to the starting position.
Common Mistakes
- Allowing knees to cave in during the squat.
- Lifting the heels off the ground.
- Rounding the back instead of keeping it straight.
Modifications
- Use a lighter weight or perform without weights to practice form.
- Perform partial reps if full range creates discomfort.
Tips
- Ensure proper form to avoid injury.
- Keep your back straight and engage your core.
- Drive through your heels to activate your glutes more effectively.
Tags
thighs
squats
strength
barbell
lower body
muscle building