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Barbell Hack Squat

Barbell Hack Squat is an intermediate compound barbell exercise that mainly works your quads, with help from your calves, forearms and hamstrings.

💪 Quads🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Barbell Hack Squat: starting position
Starting position
Barbell Hack Squat: end position
End position

How to do the barbell hack squat

  1. 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.
  2. 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.
  3. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: ForearmsSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Barbell Hack Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the barbell hack squat work?

It mainly works your quads; your calves, forearms and hamstrings assist.

How many sets and reps of barbell hack squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the barbell hack squat good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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