Barbell Hack Squat

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Exercise Info

LevelIntermediate
Muscle GroupQuads
Secondary MuscleCalves, Forearms, Hamstrings
Exercise TypeStrength
Equipment RequiredBarbell
Force TypePush
rating3

Tips

  1. Always keep your back straight and your eyes facing forwards. Looking down will round your back.
  2. Use a lighter weight than usual.

Instructions

  1. Set up for the barbell hack squat by loading up an Olympic barbell with the weight you want to use.
  2. Step over the bar and stand facing away from it with your feet around shoulder width apart.
  3. Squat down and grasp the bar behind your heals. 
  4. Keeping your back straight and eyes facing forward, stand up. This is the starting position for the exercise.
  5. Keeping your eyes facing forward, squat down until your thighs are parallel to the floor. Your knees should not go out further than your toes.
  6. Do not pause, and then push through your heels back to the starting position.
  7. Repeat for desired reps.