Barbell Hack Squat

Body region

• Legs
• Glutes

Muscles

Main

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Maximus
• Adductor Magnus
• Soleus

Holds

• Trapezius
• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand with a barbell on the floor just behind your heels, feet about hip-width apart.
2. Squat down with an upright torso and grip the bar behind you overhand, hands about shoulder-width apart.
3. Stand up by driving through your feet, keeping the bar close against the back of your legs.
4. Lower it the same way, sitting down with your chest up.

Cues

• Keep the chest up and the torso upright.
• Let the bar slide along the back of the legs.
• Raising the heels on small plates helps if the bar hits your calves.

Common mistakes

• Rounding the back to reach the bar.
• Letting the bar drift away from your legs.
• Leaning far forward so it becomes a deadlift.

Alternatives

• Hack Squat
• Barbell Front Squat
• Deadlift