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Glutes Exercises

Barbell Hack Squat

The barbell hack squat is a lower-body strength exercise. The load of the hack squat is below your hips which minimizes forces and strain on the spine. The exercise also places more emphasis on the quads.

Instructions

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    You will start in a squatted position with your thighs almost parallel to the floor. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart. Keep chin parallel to floor.
  2. Barbell Hack Squat
    Drive your heels into the ground and accelerate your hips to the ceiling as you stand. Come to a standing position and pause at the top then squat back to starting position.

Trainer’s Tips

  • Do not hunch the shoulders forward or round the lower back, keep your torso upright.
  • Make sure not to hyper extend your neck.

Advanced variations

Routines with this exercise

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