The Barbell Hack Squat is a compound exercise that primarily targets the quadriceps, hamstrings, and glutes. It is performed using a barbell behind the legs as opposed to on the shoulders like in a traditional squat.
How to perform
Instructions:1. Start by standing in front of a barbell with your feet shoulder-width apart. The bar should be resting on the floor behind your legs.
2. Bend at the knees and hips to lower your body down to grab the barbell with an overhand grip, hands shoulder-width apart.
3. Keep your chest up, back straight, and head in a neutral position.
4. Slowly lift the barbell off the ground by extending your hips and knees. This is your starting position.
5. Lower your body by bending at the knees and hips, keeping your back straight and chest up.
6. Continue to lower yourself until your thighs are parallel to the ground or slightly below.
7. Push through your heels and extend your knees and hips to return to the starting position.
8. Repeat for the desired number of reps.
9. Once you have completed your set, carefully lower the barbell back to the ground.
Tips:
- Make sure to keep your core engaged throughout the exercise to stabilize your body.
- Focus on maintaining proper form, especially keeping your chest up and back straight.
- Start with a lighter weight to ensure you have the proper technique before increasing the load.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.