Barbell Hack Squat

The barbell hack squat is a lower-body strength exercise. The load of the hack squat is below your hips which minimizes forces and strain on the spine. The exercise also places more emphasis on the quads.


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    You will start in a squatted position with your thighs almost parallel to the floor. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart. Keep chin parallel to floor.
  2. Barbell Hack Squat
    Drive your heels into the ground and accelerate your hips to the ceiling as you stand. Come to a standing position and pause at the top then squat back to starting position.

Trainer’s Tips

  • Do not hunch the shoulders forward or round the lower back, keep your torso upright.
  • Make sure not to hyper extend your neck.