Hack Squat

Technique

The barbell hack squat is a quad-focused squat variation where the bar hangs behind your body at arm's length instead of resting on your back, which changes the loading pattern and keeps the torso more upright than a standard squat. Start standing with feet roughly hip-width apart, the barbell on the floor behind your heels, and reach back to grip it with both hands just behind your thighs. Bend your knees and hips to squat down, letting the bar slide down the back of your legs close to your calves while keeping your torso as upright as the movement allows, then drive through your feet to stand back up. The key cue is to keep the bar traveling in a straight vertical line close to your legs rather than letting it swing out behind you, which would shift the load onto your lower back.

Steps

1. Stand with feet roughly hip-width apart, barbell on the floor behind your heels
2. Bend down and grip the bar with both hands just behind your thighs
3. Brace your core and squat down, letting the bar slide down close to the back of your legs
4. Keep your torso upright and knees tracking over your feet as you descend
5. Drive through your feet to stand back up, bar sliding back up close to your legs

Common mistakes

• Letting the bar swing out away from the legs instead of staying close
• Rounding the lower back to compensate for an upright torso position
• Rising onto the toes instead of driving through the whole foot

Variations

• Hack squat off low pins in a squat rack to control the starting height
• Paused barbell hack squat at the bottom for extra time under tension
• Hack squat with plates elevating the heels for more quad emphasis

FAQ