Hominin · exercise
Barbell Hack Squat
Barbell Hack Squat is a intermediate strength exercise using barbell. It works the quadriceps, with help from the calves, forearms and hamstrings.
intermediatebarbellpush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, forearms, hamstrings
How to do it
- Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
- Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Barbell Side Split Squat · barbell, beginner
- Barbell Squat · barbell, beginner
- Barbell Walking Lunge · barbell, beginner
- Barbell Full Squat · barbell, intermediate
- Barbell Lunge · barbell, intermediate
- Barbell Step Ups · barbell, intermediate
- Elevated Back Lunge · barbell, intermediate
- Front Squat (Clean Grip) · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).