Quadriceps
Barbell Hack Squat
A squat with the barbell held behind your legs, which shifts the load toward the quads.
Energy burned
≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min
Estimate range 28–47 kcal (±25 %)
Muscle mass worked26 %
Effort during a set11.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place a barbell on the floor behind your heels.
- 2Squat down and grip the bar behind you with an overhand grip, hands about shoulder-width apart.
How to perform
- 1Brace your core, keep your chest up, and stand while holding the bar behind your legs.
- 2Pause at the top with your hips fully extended.
- 3Lower under control by sitting your hips down.
- 4Touch the plates lightly to the floor and repeat.
