Breathing
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
Loading
Getting your next view ready…
Getting your next view ready…
The Barbell Hack Squat primarily works the quadriceps, with the calves, forearms and hamstrings supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
Repeat for the recommended amount of repetitions.
Technique guidance
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Barbell Hack Squat sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
