Squat, Hack Squat

Barbell Squat, Hack Squat Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Rectus Abdominis, Obliques

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Squat, Hack Squat Instructions

Squat, Hack Squat Technique

Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell from behind with an overhand grip.

Squat, Hack Squat Form

Lift bar by extending hips and knees to full extension. Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are close to parallel to floor and bar is behind lower leg. Repeat.

Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. See Squat Analysis.

Related Barbell Exercises
1. Lunge
2. Lunge, Rear Lunge
3. Lunge, Side Lunge
4. Lunge, Walking Lunge
5. Single Leg Split Squat
6. Single Leg Split Squat, Side Split Squat
7. Single Leg Split Squat, Single Leg Squat
8. Single Leg Split Squat, Split Squat
9. Squat
10. Squat, Front Squat
11. Squat, Full Squat
12. Squat, Safety Squat
13. Step-up