Legs
Barbell Hack Squat
Barbell Hack Squat is a barbell exercise that mainly works the glutes, with the quadriceps and hamstrings and calves helping. Kynetix starts it at 3 sets of 5 to 8 reps.
At a glance
| Main muscle | Glutes |
|---|---|
| Also works | Quadriceps, Hamstrings, Calves |
| Body part | Upper Legs |
| Equipment | Barbell |
| Kynetix default | 3 sets of 5 to 8 reps |
The one cue
Sit deep and keep the lower back on the pad.
The same cue Kynetix shows on this lift during a workout.
How to progress
Use double progression. Pick a weight you can lift for 5 clean reps on every set. Each session, try to add a rep or two. When every set reaches 8 reps with good form, add 2.5 kg (1.25 kg a side) and start again near 5. Kynetix suggests the next weight from your own last sessions, so you don't have to remember what you lifted.
How Kynetix tracks it
- Log each set in a tap with weight and rep steppers. Your last set sits right there.
- The rest timer starts on its own after every set.
- Personal records are spotted as you lift, using an estimated one-rep max (weight x (1 + reps / 30)).
- Kyno suggests the next weight from your own history.
Questions
What muscles does barbell Hack Squat work?
Mainly the glutes, with the quadriceps and hamstrings and calves helping.
How many sets and reps of barbell Hack Squat should I do?
Kynetix starts it at 3 sets of 5 to 8 reps. Stay in that range and add weight once every set reaches 8 reps with good form.
Similar exercises
General training information, not medical advice. Stop if something hurts and get it checked.