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Hack Squat

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  Position body under bar, and place bar on upper back (trapezius). Stand with heels elevated, knees slightly bent, and feet approximately shoulder width apart. Keep toes pointed forward or slightly out. Stand in good body alignment (abs tight, chest up, back straight). In a controlled motion, lower body by bending knees and hips, pushing glutes back. Keep a slight arch in the back. Keep knees in line with toes; avoid turning knees in or out. Keeping feet flat on the floor, continue lowering body as far as possible without compromising form (back arched, abs tight, chest up). Stop lowering before pelvis begins to curl under or back rounds out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Lunge - Barbell
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells