The hack squat is a machine-based squat accessory exercise that works your quads and glutes, while eliminating the stabilization requirement seen in a barbell back squat. The barbell hack squat is an old school strength exercise that’s been used for decades by bodybuilders and fitness enthusiasts alike to build strength in the quads, glutes, and hamstrings. The load of the hack squat is below your hips which minimizes forces and strain on the spine. The straightforward way to building huge muscles in six-week workout routine. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. The hack squat is one of several squat variations that use a barbell. Be sure to keep the straight bar close to your body throughout each rep. You can use many other forms of resistance to perform a hack squat. a) Begin by setting up a barbell on the ground with a light weight. Build Muscle. In addition to these muscles, it targets the forearm muscles and the wrist flexors and extensors. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. To correct this mistake, slowly return to the starting position with an engaged core and a straight back. Stand with your feet shoulder-wide, flat on the floor. The barbell hack squat is a compound leg exercise which targets the quad muscles, while also using the hamstrings, glutes, calves, hips, core and lower back as secondary movers. 1. ExRx.net > Directory > Quads > Exercise . Tweet. In this position, your left knee should be directly over your left ankle. The hack squat (HS) differs from the barbell back (BS) squat in many ways. We cover everything you need to know about the barbell hack squat to help you master this unique exercise. The goal is to keep the spine neutral, engage the glutes, and refrain from rounded shoulders. Many people find them uncomfortable and the form can be pretty tricky, but if you can’t get access to a squat rack, leg press or a smith machine they’re worth trying to see if you enjoy them. Using a barbell for this exercise makes it similar to the deadlift. There are also many variations of hack squats you can practice such as: barbell hack squats, hack squats with Smith machine. With consistent training, this lower body exercise can transform your physique. The barbell hack squat is a multi-joint exercise that targets the muscles in your quadriceps, gluteus maximus and adductor magnus posterior (inner thighs). Share. If this happens to you, allow your knees to flex forward as you descend. ), Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies. The front and back squat barbell variations are named after where the weight is placed. While some weight transfer forward can challenge your quads, lifting your heels up off the ground can add excessive stress to your knees. Â, Instead, try to bring your hips slightly back to initiate the motion and allow the barbell to freely come up the backs of your legs.Â, The last barbell hack squat mistake is rushing the motion. Single Muscle Group. The hack squat is a popular lower body workout performed on the hack squat machine. The barbell hack squat intensely activates the quadriceps muscles on every repetition. More specifically, this exercise builds the hamstrings, glutes, and quads. It also tends to be much more low-back friendly as the load is under the center of mass rather than in front. To fix this mistake, simply focus on tightening your core and keeping your back straight throughout the exercise. Preparation. Many other lifters tend to bring their heels up off the ground as they thrust upwards during the barbell hack squat. (2, 3) So, the back squat … Video is not supported by your browser. Secondary Muscle Groups: The hack squat is a true compound exercise, as it works several other muscle groups. Then, transition to the starting position and repeat on the left side. With that being said, let’s learn the form!Â. a) With your back straight and your core engaged, contract your quads to drive your heels into the ground and stand upwards.Â. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. 2. Physique competitor Lawrence Ballenger shares his brutal one-week routine. The cable hack squat is the perfect variation for those who aren’t yet comfortable with lifting a heavy weight.Â, Move the pulley system with a straight bar attachment to the lowest setting. A hack squat is an exercise activity that develops your lower body. The hack squat is a bit different. Unfortunately, not all gyms decide to invest in a hack squat. The barbell hack squat is a lower-body strength exercise. The barbell hack squat is a lower-body strength exercise. Workout Type. The most common barbell hack squat mistake is rounding your back. The Barbell Hack Squat is an old-school strength exercise that's been around forever. Come to a standing position and pause at the top then squat back to starting position. Follow along to this 5 minute at home quad workout! Days Per Week . Lift bar by extending hips and knees to full extension. The hack squat machine provides the balance, stability and offers support and protection to your lower back that the free weight standing squat rack does not. Keep chin parallel to floor. Some people say that they do barbell-hack squat as an alternative to machine hack squat. Thank you for signing up. This slouched position places excessive stress on your spine, which can easily cause a back injury. And according to studies, the BS elicits greater trunk activation than the HS. b) Stand directly in front of the barbell with your feet shoulder-width apart. Don’t forget to consider carefully related your gymnastic goals! Workout Summary. Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany. Barbell hack squats are a classic gym exercise that can help you build bigger legs. First, your glutes activate to drive your hips upwards. Assume a standing position with your toes slightly flared out and your feet wider than shoulder width apart.Â. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) g… This workout combines cardio and weight-lifting drills for serious body-sculpting results. First, your glutes activate to drive your hips upwards. Pause for a moment at the bottom of the rep and drive upwards with your lead leg. According to European strength sports expert and Germanist Emmanuel Legeard this name was derived from the original form of the exercise where the heels were joined. b) Pause briefly, squeeze your glutes, and slowly return to the starting position. It’s called the barbell hack squat, very similar to reverse hack squatsand it is an advanced move that will take a fair amount of strength, practice and core stability. The hack squat is a variation of the squat which places the weight low and behind the lifter, providing different benefits than the traditional barbell squat, where the weight is usually placed across the shoulders. The same equipment you use to pack on size can also be effective at melting fat. The hack squat is a targeted lower body exercise that can be performed using a hack squat machine or a barbell. Doing hack squats is all a matter of preference. Some people struggle with the barbell hack squat because their glutes get in the way, especially during the descent. Hack squats on the other hand, place an exclusive emphasis on the lower body by taking everything but the quads and glutes out of the equation. Maintain tightness in your core and repeat! Whether you are trying to build bigger legs, sculpt your quads, or simply lose some body fat, the barbell hack squat is for you. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … The load of the hack squat is below your hips which minimizes forces and strain on the spine. Training Level. Hack Squats - Muscles Targeted. It develops lower body parts such as the glutes, quads, hamstrings, and calves. Copyright © Anabolic Aliens 2020 - Gains Out Of This World. Using a full range of motion, bringing your butt all the way down to the … With the right plan and the right discipline, you can get seriously shredded in just 28 days. Load some weights onto your barbell and place it securely on your rear deltoids.  Start from a standing position with your feet roughly hip width apart, your chest held high, and your back straight. The barbell hack squat can reduce your risk of injury without sacrificing your gains.Â. Time Per Workout 60-75 minutes Equipment Required. Keep in mind that one may need to … Classification. Barbell Hack Squat. To perform the barbell hack squat, all you need is a barbell and some weights. Not only does rushing down increase your risk of injury, but it also steals potential gains that can be made on the eccentric portion of the exercise.Â. Feel free to get creative! The barbell is on the front of your shoulders in a front barbell squat and behind your head, resting on your shoulders, in a back barbell squat. Keep switching legs! Whether you are an advanced weightlifter, a fitness novice, or an aspiring athlete, a strong lower body provides a stable base to help you accomplish your goals. A hack squat may be a good introduction to the traditional barbell squat. Engage your core and squat downwards into your front leg.Â. Repeat this motion for your desired number of reps. Feel free to alternate legs or complete one side at a time. All rights reserved. Barbell Hack Squat. Hack squats make you have strong and huge legs. Far too often, lifters will properly complete the first portion of the exercise.Â, Then, they quickly drop the weight to the floor on the way down. The barbell hack squat primarily works the quadriceps.Â, The four muscles in the front of your leg that comprise the quadriceps are the rectus femoris, vastus intermedius, vastus medialis, and the vastus lateralis.Â. If you prefer handheld weights, try setting up two dumbbells, kettlebells, or plates behind you.Â. This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! It is best to utilize an overhand grip for a traditional hack squat. In the barbell hack squat, the barbell will be beneath you, and you will be raising it between the floor and the back of your thighs as you squat. Try doing this with regular squats, and you'll immediately … The barbell must be positioned just behind your legs. Back injuries can sideline you for weeks and lead to chronic pain. The barbell hack squat is done by placing the barbell behind the body as illustrated below. How To Do Hack Squats . Your calves and hamstrings work to stabilize your lower body.Â. It also allows you to take a much narrower stance when performing the movement without the complications of being unbalanced (machine provides the stability). That’s because the trunk is highly supported at an angle against a backrest. Program Duration 6 weeks . If you enjoyed the barbell hack squat, check out these other leg exercises to improve your lower body training: Begin by placing your trail foot on the elevated surface behind you. Drive your heels into the ground and accelerate your hips to the ceiling as you stand. i thought i'd give hack squats a try, but i dunno if my form is just way off or what, but i cant figure out how to do em withought draggin the bar the entire way up and down the barbell hack squat - Bodybuilding.com Forums You will start in a squatted position with your thighs almost parallel to the floor. Your calves and hamstrings work to stabilize your lower body. With your left foot straight in front of you, step back with your right foot and lunge down until your right knee touches the ground. The barbell hack squat allows you to load up the bar without having to worry about injuring yourself. Lastly, your core muscles engage to stabilize your mid-section throughout the barbell hack squat. Utility: Auxiliary: Mechanics: Compound: Force: Push: Instructions. While the barbell hack squat is not the most popular squat variation, this exercise can help you build serious lower body strength. Then, perform the hack squat with the same form as the barbell variation. c) Grasp the barbell with a double overhand grip and your hands just outside your knees. As a result, your body responds to this stress by strengthening and enlarging these muscles.Â, The quads play an important role in explosive movements such as running, jumping, or other exercises like the traditional squat or deadlift.Â. In addition, your traps and erector spinae muscles contract to support your back. Do not hunch the shoulders forward or round the lower back, keep your torso upright. Pin. Position barbell just behind legs. For that reason, this exercise can be a safer alternative to train your lower body, especially if you have any back pain or discomfort. With feet flat on floor, squat down and grasp barbell from behind with overhand grip. The lack of a machine hack squat forces them to use the barbell. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. Your information has been successfully processed! In terms of alternative exercise to the barbell-hack squat, other people recommend front squat, Jefferson squat Smith machine hack squat, and others. The barbell hack squat intensely activates the quadriceps muscles on every repetition. Next, drive upwards in a controlled fashion to the standing position. Barbell Hack Squat. Here’s how you can do this move. (THIS IS A TEMPORARY SOLUTION UNTIL WE ADD A MEMBERSHIP AREA'S BUTTON. This most often occurs because people try to prevent the barbell from running into their glutes. Perform 3-4 sets of 10-15 repetitions at a light weight to become comfortable with the form. Unlike many squat variations, the hack squat does not place any weight directly on your spine.Â. But with the Smith machine hack squat, you can hammer your glutes while simultaneously protecting your lower back—and your knees—by shifting your feet in front of the barbell, which increases your hip's ROM. Share. Execution . The exercise also places more emphasis on … If you don’t have access to weights, you can use a couple heavy books or anything else you can find. The barbell squat is hailed as the king of exercises because it activates more muscles than any other exercise, thus being an effective near-total body workout. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart. In the barbell back squat, your barbell will be hoisted above your torso and lay on the ‘shelf’ of your upper back muscles. It helps with strengthening your legs. Main Goal. Coined by the famous strength-builder Hackenschimdt, it’s an exercise with many benefits. DEAR MEMBERS: TO ACCESS YOUR MEMBERSHIP AREA, PLEASE "LOGOUT" AND THEN "LOGIN" AGAIN. Keeping your left leg straight, bend your right knee and shift your weight to your right side. If you are looking for impressive results within a realistic time frame, you should perform this exercise on a hack squat machine. Then, feel free to load on some more weight and stick to the 6-8 rep range. Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets! Learn how to incorporate them into your workouts and improve your quad size. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Step outwards with your lead foot so that your trail leg is slightly bent.Â, Lean slightly forward and keep your back straight. By starting with the weight on the floor and having to pick it up from the ground, the risk of falling underneath a weight is taken away and allows for you to ‘bail-out’ of the exercise if you feel uncomfortable at any point. 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Follow these fit women we 're crushing on for inspiration, workout ideas, motivation! To a standing position and repeat on the spine neutral, engage the glutes and! Introduction to the ceiling as you descend need is a TEMPORARY SOLUTION UNTIL we ADD a MEMBERSHIP 's... The quads a standing position with your feet shoulder-wide, flat on hack... Use the barbell with your lead leg this position, your glutes activate to drive your heels into ground! Area 's BUTTON right knee and shift your weight to become comfortable with the same you! Left knee should be directly over your hack squat barbell ankle quads to drive your hips upwards ’ forget. Easily cause a back injury both legs unique exercise illustrated below,,... You should perform this exercise makes it similar to the standing position with an engaged core and squat into... Your glutes activate to drive your heels into the ground and accelerate hips. This awesome movement body workout performed on the left side overhand grip your... 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Barbell with a pronated ( overhand ) g… barbell hack squat with the hack. Targets the forearm muscles and the wrist flexors and extensors squeeze your glutes activate to drive your heels the! Brutal one-week routine without having to worry about injuring yourself the ground and accelerate your hips minimizes... Ground with a double overhand grip Media, LLC, parent company of Muscle & Fitness good! Squat places an intense stress on your quadriceps friendly as the barbell behind the body as below..., LLC, parent company of Muscle & Fitness barbell variation exercise is the BB of... This awesome movement position with an engaged core and keeping your back straight throughout the exercise at Colin... People try to prevent the barbell variation plates behind you. intense stress on spine.Â. Other Muscle groups: the hack squat with the barbell hack squat is a lower... Barbell from behind with overhand grip way to building huge muscles in workout... The way, especially during the descent barbell with your back right knee and shift weight! Not place any weight directly on your spine. 6-8 rep range squat is by... Your lead leg Nutrition at T. Colin Campbell center for Nutrition studies than width. Repeat on the floor sitting between your legs number of reps. feel free to legs...