Barbell Hack Squat

The Hack Squat was popularized and named after famed wrestler and strongman, George Hackenschmidt. It is almost always done incorrectly. This compound lower body exercise primarily targets the quadriceps in a unique way while also challenging the hamstrings and glutes, calves and musculature of the feet. To perform the Barbell Hack Squat exercise, start in a standing position with your feet hip width apart. First, begin by standing in front of a fairly light barbell with your feet close together, toes turned out to about 45 degrees. Perform a deep knee bend, meaning squat down but on the balls of your feet, to grab the barbell behind your back. When gripping the barbell, get your hands close together or even touching. Curl your wrists upwards to put the barbell in the correct position for lifting so that your hands are resting on the top of your buttocks or lower back. Your hands should not move from this position during the lift. To start the exercise, stand up while keeping your heels elevated and keeping your weight on the balls of your feet. Keep your spine neutral as you stand all the way up while remaining on the balls of your feet. Pause briefly at the top before returning to the starting position.

Common Mistakes

Everyone does these incorrectly. Do not use other online tutorials for the form. Do not lean forward excessively during the movement. Do not move your hands during the exercise or bend your elbows. Do not bounce at the bottom of the movement. Do not go flat footed during the exercise. Instead, remain on the balls of your feet for the entire exercise.

Pro Tips

The form is meant to be extremely strict for this exercise. If you feel like you can do a lot of weight, you are probably doing this exercise incorrectly. It is NOT a behind the back deadlift which is how most people perform this incorrectly. Review the form thoroughly before attempting this tricky, but effective exercise. Do not use anything to elevate your heels as balancing on the balls of your feet and using the musculature in your feet is part of the point of the exercise.

Purpose

The Hack Squat preferentially works the lower quadriceps, patellar tendon and knee joint generally. It is excellent for knee health when performed correctly with perfect form. It can help build very strong, resilient legs along with building the VMO or vastus medialis obliquus which is the teardrop shaped muscle next to your knee which is visually impressive as well as helping to keep your knee properly functioning.

Form

Your hamstrings should cover your calves in the bottom of the exercise. Your heels should be close to each other or touching with your toes turned out slightly. Your heels should be elevated throughout the entire exercise. Hands should be very close to each other or touching behind your back when gripping the barbell. Remain on the balls of your feet throughout the entire exercise.