Barbell Hack Squat
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell hack squat is a quad- and glute-focused lower-body exercise where the barbell is held behind your legs and lifted from the floor as you stand. It primarily targets the quadriceps and gluteus maximus, with the adductor magnus and soleus assisting. Holding the load behind you keeps your torso more upright than a back squat, shifting emphasis onto the quads and hips.
Barbell Hack Squat: So führst du sie aus
- 1Stand with the barbell on the floor directly behind your heels, feet about shoulder-width apart and toes pointed slightly out.
- 2Squat down and grip the bar behind your legs with an overhand grip, hands just outside your hips and arms fully extended.
- 3Brace your core, lift your chest, and pull your shoulder blades down so your back stays flat.
- 4Drive through your heels and stand up, keeping the bar close to the backs of your calves and thighs as it rises.
- 5Stand fully upright with hips and knees locked out, keeping your torso tall and arms straight throughout.
- 6Lower the bar under control by pushing your hips back and bending your knees, tracking the bar back down behind your legs.
- 7Stop when the plates touch the floor or reach your desired depth, then begin the next rep.
- 8Complete your reps and set the bar down with control.
Technik-Tipps
- Keep the bar tracking close to your body — brushing the backs of your calves and thighs — so it stays over your midfoot and you don't pitch forward.
- Stay tall through your chest and let your knees travel forward over your toes to bias the quads, rather than folding at the hips like a deadlift.
- Drive through your heels and the whole foot, not just the balls of your feet, to keep your weight balanced over a stable base.
- Start light to groove the unusual bar path behind the legs before loading heavy, and use bumper plates or blocks so the bar starts at a consistent height each rep.
- Brace your core and exhale as you stand to protect your lower back under load.
Häufige Fehler
- Letting the bar drift away from your legs, which shifts the load forward, rounds the back, and strains the lower spine.
- Rounding your back as you lift instead of keeping your chest up and spine neutral, raising the risk of injury.
- Sitting too far back at the hips and turning the movement into a deadlift, which removes tension from the quads the exercise is meant to train.
- Rising onto your toes or shifting weight forward, which makes the lift unstable and reduces drive through the heels.
- Going too heavy too soon before you've grooved the bar path, leading to broken form and a forward-tipping torso.
Häufig gestellte Fragen
What muscles does the barbell hack squat work?
It primarily targets the quadriceps and gluteus maximus, with the adductor magnus (inner thigh) and soleus (lower calf) assisting. The upright torso position emphasizes the quads more than a back squat.
How is the barbell hack squat different from a deadlift?
The bar sits behind your legs rather than in front, which keeps your torso upright and your knees tracking forward. That shifts the work onto the quads and glutes instead of the posterior chain and back.
Is the barbell hack squat good for beginners?
It can be, but the bar path behind the legs is awkward at first. Beginners should start with very light weight to learn the movement, keep the bar close, and build up gradually before loading heavy.
How wide should my stance be?
About shoulder-width with toes turned slightly out works for most lifters. This lets your knees track over your toes and keeps the bar tracking cleanly behind your calves.
How many sets and reps should I do?
For building quad and glute strength and size, 3–4 sets of 8–12 reps is a sensible default. Keep the load manageable enough to maintain an upright torso and a close bar path on every rep.
