View this exercise on Fitain

Barbell Hack Squat

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

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

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.

Anatomy