The exercise barbell hack squat primarily works the muscles Quadriceps and secondarily works the muscles Glutes, Hamstrings, Calves.

Proper Position Hold a straight bar behind you, just below your glutes, with a pronated grip (palms facing backward). Position your feet shoulder-width apart, slightly turned outward for better stability. Keep your back straight, shoulders back, and core engaged. The bar should stay in contact with the back of your legs. Movement Slowly bend your knees to lower into a squat position, keeping the bar close to your legs. Lower yourself until your thighs are parallel to the floor or slightly lower, depending on your mobility. Push through your heels to return to the starting position, maintaining control throughout. Ensure your knees stay aligned with your toes, and your back remains straight throughout the movement. Breathing Inhale as you lower yourself. Exhale as you push back to the starting position.

Proper Position Hold a straight bar behind you, just below your glutes, with a pronated grip (palms facing backward). Position your feet shoulder-width apart, slightly turned outward for better stability. Keep your back straight, shoulders back, and core engaged. The bar should stay in contact with the back of your legs. Movement Slowly bend your knees to lower into a squat position, keeping the bar close to your legs. Lower yourself until your thighs are parallel to the floor or slightly lower, depending on your mobility. Push through your heels to return to the starting position, maintaining control throughout. Ensure your knees stay aligned with your toes, and your back remains straight throughout the movement. Breathing Inhale as you lower yourself. Exhale as you push back to the starting position.

The exercise variants are: classic squat, reverse v-squat machine, v-squat machine, squat without equipment, front squat, dumbbell squat, sumo squat with kettlebell, squat on box with bar, tip toe squat, plate loaded banded spanish squat, dumbbell heels up goblet squat, dumbbell front squat.

The exercise variants are: classic squat, reverse v-squat machine, v-squat machine, squat without equipment, front squat, dumbbell squat, sumo squat with kettlebell, squat on box with bar, tip toe squat, plate loaded banded spanish squat, dumbbell heels up goblet squat, dumbbell front squat.

The equipment needed for the exercise barbell hack squat is: Olympic bar.

Barbell Hack Squat - Exercise

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Instructions

Proper Position

Hold a straight bar behind you, just below your glutes, with a pronated grip (palms facing backward).
Position your feet shoulder-width apart, slightly turned outward for better stability.
Keep your back straight, shoulders back, and core engaged. The bar should stay in contact with the back of your legs.

Movement

Slowly bend your knees to lower into a squat position, keeping the bar close to your legs.
Lower yourself until your thighs are parallel to the floor or slightly lower, depending on your mobility.
Push through your heels to return to the starting position, maintaining control throughout.
Ensure your knees stay aligned with your toes, and your back remains straight throughout the movement.

Breathing

Inhale as you lower yourself.
Exhale as you push back to the starting position.

Difficulty	Advanced
Focus	Compound
Equipments	Olympic bar
Sports	Bodybuilding
Categories	At gym Lower body

Barbell hack squat

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Instructions