A barbell variation of the squat performed with the bar behind the legs that extends the hips and knees, primarily loading the quadriceps and glutes.
How to do the Barbell Hack Squat#
- Set a loaded barbell on the floor behind your heels and stand with your feet about shoulder-width apart.
- Bend at the hips and knees, reach back, and grip the bar with an overhand grip roughly shoulder-width while keeping your chest tall.
- Drive through your heels to stand, extending the knees and hips and keeping the bar close to your legs.
- Stop briefly at full standing without overarching the lower back, then lower the weight under control by bending hips and knees until your thighs are near parallel.
- Perform the prescribed number of repetitions with steady, controlled movement.
Muscles worked#
- Primary: Quads (Quadriceps Femoris)
- Secondary: Glutes (Gluteus Maximus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Allowing the bar to move away from the legs instead of keeping it close.
- Rounding the lower back during the lift.
- Letting the knees collapse inward on ascent.
- Pushing primarily through the toes instead of driving through the heels.
- Excessive forward lean of the torso that shifts load to the lower back.
