barbell hack squat

A upper legs exercise targeting the glutes, performed with barbell.

barbell hack squat demonstration
barbell hack squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do barbell hack squat

  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.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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