Barbell Hack Squat
Target your quads & glutes with this challenging squat variation! Build strength & size while improving your squat form.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet shoulder-width apart and a barbell placed behind your legs.
2. Bend at your knees and hips to lower your body down, reaching behind to grasp the barbell with a shoulder-width grip. Your palms should be facing behind you, and the bar should be slightly touching the back of your legs.
3. Keep your chest up and your back straight, brace your core.
4. Press through your heels and extend your knees and hips to drive the barbell upwards, lifting the weight as you stand back up.
5. Once you reach the top of the movement, your body should be back in the starting upright position.
6. Lower the barbell back down to the ground in a controlled manner, maintaining the same posture, and ensuring you bend at the hips and knees.
7. Repeat the motion for the desired number of repetitions and sets.
Safety and Tips: Warm up thoroughly before attempting this exercise with heavy weights. Keep your movements controlled; avoid jerking or bouncing at any point. Use a weight that allows you to perform the exercise with good technique. If you are new to this exercise or lack flexibility, practice with a lighter weight or even an empty barbell to perfect the technique. Consider using a mirror or a spotter to check your form, especially to help keep the back straight and chest up.
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