LiftSetsLiftSets / Exercises / Barbell Hack Squat
Barbell Hack Squat
Works the quadriceps. Helped by the calves, forearms and hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesforearmshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Intermediate |
What to think about
- Bar behind the legs, arms long.
- Chest up, sit straight down.
- Drive up through the heels, bar stays close to the legs.
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.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat to a Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
- Bodyweight Walking Lunge
Track it in LiftSets
Log Barbell Hack Squat with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store