TETSUBarbell Hack Squat vs Flutter Kicks
The Barbell Hack Squat and the Flutter Kicks both train the glutes as their primary muscle. The Barbell Hack Squat uses a barbell while the Flutter Kicks are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Hack Squat | Flutter Kicks | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings and calves | hip flexors and lower abs |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 4 |
How each one starts
Barbell Hack Squat — first steps
- Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- Hold the barbell behind your legs, resting it on your upper thighs.
Flutter Kicks — first steps
- Lie flat on your back with your legs extended and your hands by your sides.
- Engage your core and lift your legs off the ground about 6 inches.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Hack Squat lets you load the heaviest weights and progress in small, steady jumps. The Flutter Kicks need no equipment and scale through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell Hack Squat better than the Flutter Kicks?
Neither is universally better — both train the glutes as the primary mover. The Barbell Hack Squat lets you load the heaviest weights and progress in small, steady jumps, while the Flutter Kicks need no equipment and scale through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Hack Squat and the Flutter Kicks in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Hack Squat and the Flutter Kicks work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — quadriceps, hamstrings and calves for the Barbell Hack Squat versus hip flexors and lower abs for the Flutter Kicks.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.