How to Do Barbell Hack Squats: Form, Tips, and Benefits

Master the barbell hack squat with our expert guide. Learn proper form to isolate your quads and build lower body power without a machine.

How to Perform

  1. Place a loaded barbell on the floor and stand directly in front of it with your back to the bar.
  2. Position your feet shoulder-width apart and squat down until you can grasp the bar with an overhand grip.
  3. Keep your chest upright, your shoulders retracted, and your spine in a neutral position throughout the setup.
  4. Drive through your heels to extend your hips and knees simultaneously, lifting the bar behind your legs until you are standing upright.
  5. Pause briefly at the top of the movement to engage your quadriceps before slowly lowering the bar back to the floor.
  6. Maintain contact or near-contact between the bar and the back of your legs to keep the center of gravity stable.
  7. Ensure your weight remains distributed through the midfoot and heels to prevent your knees from caveing inward.

Common Mistakes

  • Rounding the lower back during the initial pull
  • Letting the bar drift too far away from the calves
  • Rising on to the toes instead of pushing through the heels
  • Using momentum or shrugging the bar at the top

Muscles Worked

Primary movers

  • Quads

Stabilizers

  • Glutes
  • Hamstrings
  • Forearms
  • Erectors

Related Guides

Quads · Strength