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Barbell Kang Squat
A hybrid barbell exercise combining a good morning hip hinge with a back squat that targets glutes, hamstrings, and quads to build posterior chain strength and improve squat and deadlift mobility.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Obliques, Calves, Adductors, Shoulders, Lats
Accessory Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
7/10Rectus Femoris, Vastus Lateralis
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Adductors
3/10Shoulders
3/10Rear Delts
Lats
3/10Forearms
2/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Position a barbell in a squat rack at shoulder height. Step under the bar, place it across your upper traps with a secure grip, and unrack to stand with feet shoulder-width apart.
- Hinge at hips to push glutes back, lowering torso to parallel while keeping knees slightly bent and spine neutral.
- From hinge position, bend knees to squat down until thighs are parallel to the ground.
- Drive through heels to extend knees and return to hinge position with torso forward.
- Extend hips to stand tall, squeezing glutes at the top.
- Repeat the sequence for reps, maintaining control.
- Rack the barbell after completing sets.
Coaching Tips
Form Cues
- Keep spine neutral
- Push hips back first
- Drive through heels
- Brace core throughout
- Knees track over toes
- Squeeze glutes at top
Breathing
Inhale during the hinge and squat descent; brace core and exhale during the ascent to standing.
Tempo
3-1-2
Range of Motion
Hinge until torso is parallel to floor with slight knee bend; squat to thighs parallel or below; full hip and knee extension at top.
Safety
Safety Notes
- Avoid if lower back issues present
- Use light weights initially
- Set safety pins in rack
- Stop if pain occurs
- Consult professional for form check
Spotting
Perform in a power rack with safety pins set just below squat depth; spotter assists with unracking and heavy sets by standing behind for stability.
Common Mistakes
- Rounding back during hinge
- Knees caving inward
- Rushing transitions
- Poor bar placement on neck
- Incomplete range of motion
When to Avoid
- Lower back pain
- Hip impingement
- Knee instability
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for squat depth
Build Up First
- Mastery of good morning
- Proficiency in back squat
- Core bracing technique
Also known as
Kang Squat
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