barbell hack squat

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
2. Hold the barbell behind your legs, resting it on your upper thighs.
3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
5. Pause for a moment, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Swap it for

• curtsey squat
• Rear-Foot-Elevated Split Squat
• Supported Potty Squat
• single leg squat (pistol) male
• Weighted Squat Between Benches
• barbell front squat

Harder

• Single-leg dumbbell squat
• Barbell full Zercher squat
• Barbell Zercher squat
• Rear-Foot-Elevated Split Squat

Easier

• curtsey squat
• Supported Potty Squat
• smith squat
• Band Squat