glutesbarbell
barbell hack squat
barbell hack squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
Step 2. Hold the barbell behind your legs, resting it on your upper thighs.
Step 3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
Step 4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 5. Pause for a moment, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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