View this exercise on Fitain

Barbell Hack Squat

  • Beginner
  • Barbell · Smith Machine
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Start with the weight on the floor behind you with a medium stance - calfs almost touch the bar.

2) Hinge forward from the hips, bend your knees, back flat and grab the bar with an overhand grip.

Perform instructions

1) Whilst keeping the back flat and core strong, hinge from the hips and lift the bar off the ground.

2) Drive through your heels and thrust your hips forward until you’re standing - the bar should be past your knees.

3) Pause for a second and bring yourself back to the starting position.

4) Repeat.

Health benefits

Strength · Muscular Endurance

Skills

Power

Alternative exercises to Barbell Hack Squat

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.