Primary Muscles
Secondary Muscles
- Steps
- Variations
- Tips
- Stats
- Similar
- Plans
- Muscles
- Equipment
- Details
How to do the Barbell Hack Squat - Learn Proper Barbell Hack Squat Form
- Step 1: Stand up straight and position your feet shoulder width apart. Hold a barbell behind you at arm's length. This is the starting position for the exercise.
- Step 2: Squat until your upper thighs are parallel with the floor. Keep your eyes up and your back straight while performing this move. Inhale as your slowly move down.
- Step 3: Press down with the heel of the foot and squeeze with the thighs to move back up. Exhale as you do so.
- Step 4: Repeat the process for the desired number of repetitions.
Barbell Hack Squat Variations and Barbell Hack Squat Alternatives
- Variation 1: Beginners can elevate their heels by placing them on a small block.
Barbell Hack Squat Tips
- Tip 1: When the palms of your hand are facing back, a shoulder-width grip is best.
- Tip 2: Use wrist wraps to get a better grip.
Barbell Hack Squat Records and Barbell Hack Squat Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 41 | 0 |
| Average weight for this exercise: | 152 pounds | -- |
| # of workout plans that include this exercise: | 22 | 22 |
| Popularity Rank (based on number of workouts): | 294 | 294 |
Your Barbell Hack Squat Records and Barbell Hack Squat Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Barbell Hack Squat Chart - Average Barbell Hack Squat Weight Lifted
Barbell Hack Squat - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
3 Way Lunge | Quads | Intermediate |
 |
Agility Ladder High Knee Crossover | Quads | Intermediate |
 |
Agility Ladder In-Out Drill | Quads | Beginner |
 |
Alternating Dumbbell Split Jump | Quads | Expert |
 |
Alternating Plyometric Lunge | Quads | Intermediate |
Barbell Hack Squat Workout Programs (Workout Plans that use the Barbell Hack Squat)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Football Workout Plan | Intermediate |
 |
Ronnie Coleman Workout Plan | Expert |
 |
John Cena Workout Plan | Expert |
 |
Dorian Yates Workout Plan | Expert |
 |
Terry Crews Workout Plan | Expert |
Barbell Hack Squat Muscles Worked
Barbell Hack Squat Equipment
| Name |
|---|
| Barbell |
Barbell Hack Squat Training Details
The barbell hack squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the forearms, calves, and hamstrings.
The only barbell hack squat equipment that you really need is the following: barbell. There are however many different barbell hack squat variations that you can try out that may require different types of barbell hack squat equipment or maye even require no equipment at all.
Learning proper barbell hack squat form is easy with the step by step barbell hack squat instructions, barbell hack squat tips, and the instructional barbell hack squat technique video on this page. The barbell hack squat is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the barbell hack squat video, learn how to do the barbell hack squat, and then be sure and browse through the barbell hack squat workouts on our workout plans page!
Barbell Hack Squat Sports
Barbell Hack Squat Force Type: Push
Barbell Hack Squat Mechanics Type: Compound
Barbell Hack Squat Other Names: Barbell Hack Squats
