The Hack Lunge hits the glutes and hamstrings very effectively. It is a variation on a common exercise that gives uncommon results.
It also has another advantage over regular barbell lunges - you can set the weight down on the floor when you’re done. There is no weight racking involved. This means you can go to absolute failure!
This exercise is done using a barbell. The execution is very similar to regular Barbell Lunges only you will hold the barbell between your legs instead of on your shoulders.
How to incorporate this exercise into your workouts:
This is a good one to put any place in your routine.
1. Leaning forward while lifting
Keep your upper body as upright as possible. Leaning forward excessively can put strain on your lower back. To combat this tendency, try to keep the barbell against your back leg as much as possible.
1. Use small plates
Using small plates will increase the effective range of motion of this exercise by allowing you to start down over.
2. Lean back
Try to lean back somewhat as you are doing the exercise. This will help you to focus maintaining the proper body position and will focus more on the glutes.
3. Push with your heel
If you wish to focus on the glutes, focus on pushing with the heel of your front foot. This will directly target the glute on that side leg.