Barbell Hack Squat

Technique

How to perform Barbell Hack Squat

1. Stand just in front of the loaded bar with your feet about shoulder-width apart.
2. Bend your knees and hips to take an overhand grip on the bar behind your legs; optional lifting straps can assist your grip.
3. Brace your trunk and keep your arms straight as you extend your knees and hips to stand.
4. Bend your hips and knees to lower again, keeping your feet planted and allowing clearance for the bar behind your legs.
5. Use a depth at which you can maintain the position and control the bar, rather than forcing a fixed thigh angle.
6. Extend your hips and knees to return to standing, then lower the bar under control when finished.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.