BARBELL HACK SQUAT
TARGETS /// quads, hamstrings, glutes (primary); calves, lower back (secondary)
EQUIPMENT /// barbell and plates (bumper plates are ideal)
The barbell hack squat is a classic lift and one of the best compound exercises for quad development. If you’re looking to build a beautiful quad sweep and gain strength and power, this should be your go-to leg exercise!
[1]Begin with the bar placed behind your legs. Using squat form with your feet positioned shoulder-width apart and your toes pointing slightly outward, grasp the bar using an overhand grip with your hands placed slightly wider than your legs.
[2]With your shoulders back and chest up, slowly pull the bar up while pushing yourself into a standing position until your legs are fully extended. Slowly lower the bar back down to the starting position.
TRAIN THE RIGHT WAY
DO: push your weight through your toes to accentuate quad muscle recruitment.
DON’T: allow your back to round. (If this is difficult, limit your range of motion to help keep your back flat.)
VARIATIONS
^ Heel-elevated dumbbell hack squat (easier) Place two small plates on the floor and shoulder-width apart. Place your heels on the plates. Hold dumbbells at your sides and slightly behind you, keeping your upper body tall and the dumbbells behind you throughout the range of motion.
Heel-elevated barbell hack squat (easier) Place two small plates shoulder-width apart and then place your heels on the plates. (This option is good if you’re a beginner or lack the flexibility to go through a full range of motion.)