Barbell Hack Squat

Exercise Information

  • Alternative Names: Hack squat without machine
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Thigh, hips, hamstrings, back, neck
  • Mechanics: Compound
  • Average Number of Sets: 3 with 6-10 reps each
  • Variations: Barbell hack squat with heels elevated
  • Alternative: Front barbell squat, weighted sissy squat

The barbell hack squat is an old-fashioned version of the basic hack squat performed without the machine. Unlike the traditional machine hack squat, the weight always remains below your hips, helping you in reducing the force of impact and stress on your spine.

Barbell Hack Squat Exercise Information

  • Alternative Names: Hack squat without machine
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Thigh, hips, hamstrings, back, neck
  • Mechanics: Compound
  • Average Number of Sets: 3 with 6-10 reps each
  • Variations: Barbell hack squat with heels elevated
  • Alternative: Front barbell squat, weighted sissy squat

Barbell Hack Squat Benefits

  • It specifically targets the muscles of the inner and outer thigh, helping you to increase the strength and stability of your legs.
  • Since the technique is similar to the deadlift and regular squat, it allows you to practice both the movements simultaneously.

How to do Hack Squat with Barbell

Barbell Hack Squat

Tips

  • Hold the barbell using a shoulder-width grip and your palms facing back.
  • You may use wrist straps to support your wrist joints and improve your grip.
  • Drive through the entire foot while lifting so that you make contact with the heel, little toe, and big toe.

Variation with Elevated Heels

It is similar to the regular barbell hack squat technique except that your heels remain slightly elevated on a slant block throughout the exercise. It is ideal for the beginners who do not have the flexibility to do this workout.

Alternative Exercises

  1. Front Barbell Squat
  2. Weighted Sissy Squat

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