Barbell Hack Squats

Muscles Worked: Quadriceps, Hamstrings & Glutes

Spotter Required: No

Minimum Equipment required: Standard barbell

The Best Equipment to Use: Olympic Barbell

Warming up: To warm up, perform 1 set of 15 - 20 repetitions of the exercise with minimal weight, typically half you 1 rep maximum.

How often should I perform this exercise: The Hack squat is best performed after front squats as it targets a different part of the Quad muscles, it also helps to target your hamstrings.

When should I perform this exercise:The hack squat is best performed after a heavier exercise such as the front squat and hamstring curl.

How to do the exercise: Standing with your feet shoulder width apart facing forward, holding the bar behind your body and keeping it close to your buttocks, when you are ready bend down with the same movement as a squat. Keep the bar straight and lower your body half way down.

This exercise is hard and you should not be lifting heavy weights, as a rule of thumb you should be lifting around half the weight you front squat with. Remember to keep your head neutral with your spine and you’re back straight.

Mentality: You will feel this movement working your quads and hamstrings, the trick with this exercise is to keep your back straight.

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