Barbell Hack Squat – Your Guide How Perform Them Properly

Barbell Hack Squat certainly is a nice physical exercise to enhance your Glutes. Are you searching to acquire excellent form and gain strength in your Glutes fast? You should try our post so that you begin now.

Barbell Hack Squat Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Quadriceps, Adductor Magnus, Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Auxiliary

Barbell Hack Squat Procedure

  • Position your barbell behind your legs. With your feet flat on the floor.
  • Squat down and grasp your barbell from behind with overhand grip.
  • Next, lift the barbell by extending your hips and knees to a full extension.
  • Then, squat down by bending your hips back and allowing your knees to bend forward. Keep your back straight and knees pointed in the same direction as your feet.
  • Lower until your thighs are close to parallel with the floor and the bar is behind your lower legs.
  • Finally, press back up to your standing position.
  • Repeat the barbell hack squats for your desired reps.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Quadriceps
  • Adductor Magnus
  • Soleus

Dynamic Stabilizers

  • Hamstrings
  • Gastrocnemius


  • Erector Spinae
  • Trapezius, Middle
  • Levator Scapulae
  • Trapezius, Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


When you need to enjoy the ideal improvement, you ought to follow these straightforward tips. Similarly, in case you want to prevent yourself from getting injuries, you ought to adhere to these tips.

  • Balance The Barbell For You To Build Symmetrically.
  • Reduce muscle soreness by undertaking a few minutes of aerobic exercise directed at your fatigued muscle groups to finish your routine. This aerobic exercise is truly removing much of the lactic acid. Thus you will undoubtedly be reducing your recovery.
  • Be Certain That You Make Time For Recovery Days. When you still want to exercise, instead of rest you are able to incorporate into your program with rowing. Only remember to enable your muscles to recover, healing is the only time your muscles grow.
  • conduct your major compound lifts first of your work out, and then conduct isolation exercises to focus on distinct muscle groups afterward. You really want the top results of your individual muscle groups whenever you carry out compound movements like bench, squats, and deadlifts. Next, you need to focus on the muscle groups of which you determined were weak during those lifts, or regions that couldn’t get fatigued as a result of the type of compound exercise you did.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to keep away from these general errors to have ideal technique and see rapid gains. As well, when you steer clear of these problems you will prevent the odds of having an injury.

  • You’ll Do Better To Not Perform The Exact Same Exercises Every Single Moment. When people execute the exact exercise every work out ones muscle groups will be trained to complete that sole lift well, but you will peak sooner.
  • Stop Yourself From Using To Little or Too Much Resistance. Not enough, and you will not be sufficiently using your agonist (target) muscles, excessive, and you will likely need to cheat. Make certain you focus on your technique.
  • Stop Yourself From Using To Little or Too Much Resistance. Not enough, and you will not be adequately using your main muscles, a large amount, and you’ll cheat. Make sure you concentrate on your form.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Hack Squat Recap

From now on you can accomplish barbell hack squat perfectly. So now take advantage of barbell hack squat as a part of your periodic strength training regime to strengthen your Glutes.

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Smith Machine Lunge – Guide, Benefits and Tips

The Smith Machine lunge is an excellent alternative exercise to your dumbbell, barbell, or other weighted lunges. This exercise will develop your Quadriceps (quads) and Gluteus Maximus (glutes), as well as your hamstring safely.

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