How to perform Barbell Hack Squat with proper form
Starting Position
- Set Up the Barbell: Place a barbell on the ground behind your heels.
- Foot Position: Stand with your feet shoulder-width apart, with your toes slightly pointed out.
- Grip the Bar: Bend at the hips and knees, lowering your body to grab the barbell with an overhand grip, hands shoulder-width apart.
Execution
- Lift the Bar: Stand up by extending your hips and knees simultaneously, keeping the bar close to your body.
- Position the Bar: The bar should travel along the back of your legs as you rise. Keep your chest up and back straight throughout the movement.
- Full Stand: Fully extend your body at the top before beginning the descent.
Descent
- Lower the Bar: Push your hips back and bend your knees to lower the bar, maintaining contact with your legs.
- Control the Movement: Keep the movement controlled, ensuring your knees track over your toes. Do not let them cave inwards.
- Go as Low as Comfortable: Lower down until your thighs are at least parallel to the ground or as far as your flexibility allows.
Key Points
- Keep your core engaged for stability.
- Avoid rounding your back; maintain a neutral spine.
- Breathe in as you lower and exhale as you lift.
- Ensure your weight is balanced through your feet.
Common Mistakes
- Allowing the knees to collapse inward.
- Rounding the back during the lift.
- Using excessive weight leading to poor form.
By following these steps, you'll perform the Barbell Hack Squat effectively and safely.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes