Barbell Hack Squat

Barbell Hack Squat is a compound strength exercise using barbell that trains the quadriceps.

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Primary muscles: Quadriceps

Secondary muscles: Calves, Forearms, Hamstrings

How to do it

1. 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.
2. 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.
3. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
4. Repeat for the recommended amount of repetitions.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Barbell Hack Squat from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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