Barbell Hack Squats

BarbellIntermediateCompound
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Quick answer

Barbell Hack Squats is an intermediate compound barbell exercise that mainly works the quads, with the glutes assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Barbell Hack Squats

  1. 1

    Stand up straight with feet shoulder width apart. Hold a barbell behind you at arms length with palms facing backwards. The barbell should be resting under gravity near your glutes. This is your starting position.

  2. 2

    While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.

  3. 3

    Pause for a second, then press down with your heels to return the starting position.

Form cues

  • You can perform this exercise with your heels elevated on a plate if you lack the flexibility to go down far enough.
  • Perform the reps slowly and in a controlled manner.

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