Barbell Hack Squat



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Trapezius, Middle
Levator Scapulae
Trapezius, Upper

Antagonist Stabilizers
Rectus Abdominis
Obliques

Instructions

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

Execution
Lift bar by extending hips and knees to full extension. Descend until thighs are close to parallel to floor. Repeat.

Comments
Throughout lift keep hips low, shoulders high, arms and back straight.

Source: exrx.net