Beginner. When you’re doing a barbell hack squat, you’re doing a deadlift with the barbell sitting between your legs. It also allows you to take a much narrower stance when performing the movement without the complications of being unbalanced (machine provides the stability). Lastly, your core muscles engage to stabilize your mid-section throughout the barbell hack squat. The hack squat (HS) differs from the barbell back (BS) squat in many ways. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. Secondary Muscle Groups: The hack squat is a true compound exercise, as it works several other muscle groups. 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 barbell hack squat is done by placing the barbell behind the body as illustrated below. The hack squat is a bit different. The exercise also places more emphasis on the quads. 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. Pin. Keep in mind that one may need to … The lack of a machine hack squat forces them to use the barbell. It helps with strengthening your legs. 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. The barbell hack squat is a multi-joint exercise that targets the muscles in your quadriceps, gluteus maximus and adductor magnus posterior (inner thighs). 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 Here’s how you can do this move. Barbell Hack Squat. Position barbell just behind legs. Follow along to this 5 minute at home quad workout! Thank you for signing up. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) g… 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. The barbell must be positioned just behind your legs. The load of the hack squat is below your hips which minimizes forces and strain on the spine. Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany. Many other lifters tend to bring their heels up off the ground as they thrust upwards during the barbell hack squat. Preparation. 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. Grab the handles with an overhand grip and step away from the machine to create some tension.Â. Training Level. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart. 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. Maintain tightness in your core and repeat! A hack squat may be a good introduction to the traditional barbell squat. The barbell hack squat intensely activates the quadriceps muscles on every repetition. Utility: Auxiliary: Mechanics: Compound: Force: Push: Instructions. Physique competitor Lawrence Ballenger shares his brutal one-week routine. Repeat this motion for your desired number of reps. Feel free to alternate legs or complete one side at a time. The hack squat is one of several squat variations that use a barbell. In addition to these muscles, it targets the forearm muscles and the wrist flexors and extensors. 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. Classification. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. 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. Come to a standing position and pause at the top then squat back to starting position. Then, transition to the starting position and repeat on the left side. While the barbell hack squat is not the most popular squat variation, this exercise can help you build serious lower body strength. 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. We cover everything you need to know about the barbell hack squat to help you master this unique exercise. The barbell hack squat allows you to load up the bar without having to worry about injuring yourself. Next, drive upwards in a controlled fashion to the standing position. Stand with your feet shoulder-wide, flat on the floor. 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. 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. 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. For that reason, this exercise can be a safer alternative to train your lower body, especially if you have any back pain or discomfort. b) Pause briefly, squeeze your glutes, and slowly return to the starting position. 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. Barbell, Dumbbells, … First, your glutes activate to drive your hips upwards. ExRx.net > Directory > Quads > Exercise . DEAR MEMBERS: TO ACCESS YOUR MEMBERSHIP AREA, PLEASE "LOGOUT" AND THEN "LOGIN" AGAIN. Hack squats make you have strong and huge legs. Pause for a moment at the bottom of the rep and drive upwards with your lead leg. 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. Share. The goal is to keep the spine neutral, engage the glutes, and refrain from rounded shoulders. 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. In the barbell back squat, your barbell will be hoisted above your torso and lay on the ‘shelf’ of your upper back muscles. In addition, your traps and erector spinae muscles contract to support your back. This workout combines cardio and weight-lifting drills for serious body-sculpting results. c) Grasp the barbell with a double overhand grip and your hands just outside your knees. First, your glutes activate to drive your hips upwards. Single Muscle Group. Barbell Hack Squat. Perform 3-4 sets of 10-15 repetitions at a light weight to become comfortable with the form. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … Copyright © Anabolic Aliens 2020 - Gains Out Of This World. With that being said, let’s learn the form!Â. Tweet. The barbell hack squat intensely activates the quadriceps muscles on every repetition. Engage your core and squat downwards into your front leg.Â. 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 and offers support and protection to your lower back that the free weight standing squat rack does not. With feet flat on floor, squat down and grasp barbell from behind with overhand grip. Some people struggle with the barbell hack squat because their glutes get in the way, especially during the descent. b) Stand directly in front of the barbell with your feet shoulder-width apart. 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. Do not hunch the shoulders forward or round the lower back, keep your torso upright. 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. It is best to utilize an overhand grip for a traditional hack squat. Days Per Week . There are also many variations of hack squats you can practice such as: barbell hack squats, hack squats with Smith machine. Keeping your left leg straight, bend your right knee and shift your weight to your right side. 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. Your information has been successfully processed! Then, feel free to load on some more weight and stick to the 6-8 rep range. Program Duration 6 weeks . Execution . The hack squat is a popular lower body workout performed on the hack squat machine. And about these of back squats, front squats, Sumo squats or overhead squats are also ideal alternatives to challenge yourself. Video is not supported by your browser. The Barbell Hack Squat is an old-school strength exercise that's been around forever. This most often occurs because people try to prevent the barbell from running into their glutes. Some people say that they do barbell-hack squat as an alternative to machine hack squat. The load of the hack squat is below your hips which minimizes forces and strain on the spine. That’s because the trunk is highly supported at an angle against a backrest. 1. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. If this happens to you, allow your knees to flex forward as you descend. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. In this position, your left knee should be directly over your left ankle. 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. Coined by the famous strength-builder Hackenschimdt, it’s an exercise with many benefits. Assume a standing position with your toes slightly flared out and your feet wider than shoulder width apart.Â. Then, perform the hack squat with the same form as the barbell variation. A hack squat is an exercise activity that develops your lower body. The exercise also places more emphasis on … This slouched position places excessive stress on your spine, which can easily cause a back injury. The hack squat is a targeted lower body exercise that can be performed using a hack squat machine or a barbell. 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! Try doing this with regular squats, and you'll immediately … And according to studies, the BS elicits greater trunk activation than the HS. 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. Since most gyms have a Hack Squat Machine a rarely seen exercise is the BB version of this awesome movement. Your calves and hamstrings work to stabilize your lower body.Â. Share. a) Begin by setting up a barbell on the ground with a light weight. To perform the barbell hack squat, all you need is a barbell and some weights. In terms of alternative exercise to the barbell-hack squat, other people recommend front squat, Jefferson squat Smith machine hack squat, and others. To correct this mistake, slowly return to the starting position with an engaged core and a straight back. It develops lower body parts such as the glutes, quads, hamstrings, and calves. Workout Summary. Time Per Workout 60-75 minutes Equipment Required. Unfortunately, not all gyms decide to invest in a hack squat. The straightforward way to building huge muscles in six-week workout routine. 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. Drive your heels into the ground and accelerate your hips to the ceiling as you stand. a) With your back straight and your core engaged, contract your quads to drive your heels into the ground and stand upwards.Â. The front and back squat barbell variations are named after where the weight is placed. If you don’t have access to weights, you can use a couple heavy books or anything else you can find. 2. 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. Lift bar by extending hips and knees to full extension. To fix this mistake, simply focus on tightening your core and keeping your back straight throughout the exercise. Your calves and hamstrings work to stabilize your lower body. 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. Hack Squats - Muscles Targeted. The barbell hack squat places an intense stress on your quadriceps. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. The hack squat is a true compound exercise, as it works several other muscle groups. Build Muscle. ), Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies. 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. (2, 3) So, the back squat … With the right plan and the right discipline, you can get seriously shredded in just 28 days. Workout Type. Barbell hack squats are a classic gym exercise that can help you build bigger legs. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, The Simple Training Plan for Bigger Muscles, Get Big & Shredded Like a Pro Bodybuilder. From the machine to create some tension. right side you will start in a hack (... The trunk is highly supported at an angle against a backrest using a barbell hack is... To incorporate them into your workouts and improve your quad size about injuring.... Get seriously shredded in just 28 days PLEASE `` LOGOUT '' and then `` LOGIN AGAIN... S because the trunk is highly supported at an angle against a backrest your... On every repetition if you don’t have access to weights, try setting up a barbell company of &... To keep the spine engaged, contract your quads to drive your hips which minimizes forces and strain the... Solution UNTIL we ADD a MEMBERSHIP AREA 's BUTTON time frame, you should perform this exercise a! A couple heavy books or anything else you can practice such as barbell. More low-back friendly as the load is under the center of mass rather than front. Back, keep your back straight this position, your left leg straight, your. S how you can practice such as the load of the rep and drive upwards a. Engaged core and keeping your back straight throughout the exercise your back straight and your core muscles to! The starting position with your lead leg squat places an intense stress your... Double overhand grip and step away from the machine to create some.... The bottom of the hack squat is below your hips which minimizes forces strain. ( this is a barbell on the spine then squat back to starting.! Bend your right knee and shift your weight to become comfortable with the equipment! Up a barbell on the ground and stand upwards. more emphasis on … some people struggle with the same as... Using a barbell hack squat with the form many variations of hack squats, Sumo or... Barbell-Hack squat as an alternative to machine hack squat TEMPORARY SOLUTION UNTIL we a. Emphasis on … some people struggle with the same equipment you use to on! Impressive results within a realistic time frame, you should perform this exercise builds the hamstrings, quads... Many benefits at a light weight to your right side of a machine hack squat is one several! Machine hack squat mistake is rounding your back people say that they do barbell-hack as... Position and pause at the bottom of the rep and drive upwards with your back exercise makes it to... Version of this awesome movement lastly, your glutes activate to drive your into..., allow your knees to flex forward as you stand the standing with... Performed on the quads shoulder width apart. your traps and erector spinae muscles contract to support your straight! Forward and keep your back straight and your core engaged, contract your quads to drive your hips upwards of. Barbell-Hack squat as an alternative to machine hack squat two Dumbbells, kettlebells, plates. Many variations of hack squats you can find … some people say that do! Sets of 10-15 repetitions at a time use the barbell back ( BS ) squat in many.... Weight to become comfortable with the right plan and the right discipline, can. Lead foot so that your trail leg hack squat barbell slightly bent.Â, Lean slightly forward and keep torso... Ballenger shares his brutal one-week routine with many benefits there are also alternatives...