Muscles worked
glutes, quadriceps, hamstrings, calves
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barbell hack squat
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- glutes
- Muscle group
- quadriceps
Secondary muscles
How to perform it
- 1
Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- 2
Hold the barbell behind your legs, resting it on your upper thighs.
- 3
Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- 4
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5
Pause for a moment, then push through your heels to return to the starting position.
- 6
Repeat for the desired number of repetitions.
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