Smart Workout Diary
Barbell Hack Squat
The barbell hack squat is a squat variation performed with a barbell held behind the legs. It primarily trains the quadriceps while also involving the glutes and calves, supporting lower-body strength and leg development. The behind-the-body bar position requires controlled balance and a stable, upright torso.
Demonstration
Instructions
- Set up the barbell on the floor behind your heels, then stand with feet about hip-width apart and toes pointed slightly outward.
- Reach behind you by hinging at the hips and bending the knees. Grip the bar just outside your legs with straight arms and a secure overhand grip.
- Brace your torso by keeping your chest up, spine neutral, and shoulders drawn back. Keep the bar close to the backs of your legs.
- Stand up by driving through the middle of your feet and heels, extending your knees and hips together until upright. Keep your arms straight and do not jerk the bar.
- Lower with control by bending the knees and sitting down while keeping the bar close behind your legs. Descend only as far as you can maintain balance, a neutral spine, and stable foot pressure.
- Finish safely by returning the bar to the floor under control. Start with a light load until you can maintain the bar path and balance consistently.
