Hack Squat Overview
| Exercise: | Barbell Hack Squat |
| Primary Muscle: | Quadriceps |
| Additional Muscle(s): | Calves, Hamstrings, Forearms, Glutes |
| Type: | Compound |
| Gear Needed: | Barbell |
What is a Hack Squat?:
This specific exercise is a free weight version of a Hack Squat. Along with your leg muscles, this exercise helps strengthen your upper body area. The reason is because you are holding the weight of the barbell. We are a huge fan of the hack squat because it is one of the safer variations of the squat exercise – making it easier and less risky for you to do this exercise when you are working out by yourself and without a spotter. While we would recommend the front squat if you do have a spotter or more confidence in your strength, the hack squat is a great alternative to build strength.
How to Hack Squat
- While standing in a straight position, grasp a barbell behind you at about an arms length while having your feet at about a shoulder width. (Advice: The distance you want for grasping the barbell is a shoulder width. Use the palms of your hands facing back to do this. If you feel more comfortable using wrist wraps for a firmer grip, you can. This position will be your starting point.
- While keeping your back straight, hold your head and eyes upward, then proceed to squat until you see your thighs are extending equally to the floor. Make sure you inhale as you go down at a slow pace.
- While pushing with the use of your heel and contracting your thighs, raise up as your exhale.
- Do the preferred number of reps for this exercise.
Alternative: Another way to do this exercise, is by using a small block and having your heels slightly raised on it. For people that don’t have great flexibility, such as beginners, this is a way to do the exercise.