How to Do the Barbell Hack Squat
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💪 Quadriceps, Calves, Forearms, Hamstrings🏋️ Barbell📊 Intermediate🏷️ Strength
How to perform it
- 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.
Muscles worked
The Barbell Hack Squat primarily targets your Quadriceps, with support from your Calves, Forearms, Hamstrings. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Barbell Hack Squat slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.