Barbell Hack Squat

Thigh concentration
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Coach's Tips

It's a squat that uses a lot of strength in the upper body and arms as a squat where you hold the barbell behind!

How to Barbell Hack Squat

Starting Position

1. Place a barbell on the rack at shoulder height.

2. Step under the barbell and position it on your shoulders, resting it on your trapezius muscles.

3. Step away from the rack and set your feet shoulder-width apart or slightly wider, with your toes slightly turned out.

Proper Form

1. Squat down by pushing your hips back and bending your knees.

2. As you descend, keep your chest up, your back straight, and your gaze forward.

3. Keep your weight on your heels and your core tight.

4. Descend until your hips are below your knees.

5. Push through your heels to stand back up.

Breathing Technique

1. Inhale as you lower into the squat.

2. Exhale as you push back up.


1. Make sure to keep your back straight throughout the entire movement.

2. Keep your chest up and your core tight.

3. Do not lock your knees at the top of the movement.

4. Do not round your lower back.

5. If you feel any pain in your knees or hips, stop the exercise and consult a medical professional.

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