Hack Squat (Barbell)

Place a barbell on the floor behind your heels. Squat down to grab it, then stand up. It's essentially a deadlift with the bar behind you.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your back against the hack squat machine, ensuring your shoulders are positioned under the shoulder pads.
- Place your feet shoulder-width apart on the platform, with your toes slightly pointed out.
Step 2Adjust the Machine
- Set the weight on the machine according to your fitness level.
- Adjust the shoulder pads if necessary to ensure they rest comfortably on your shoulders.
Step 3Position Your Feet
- Ensure your feet are flat on the platform and your heels are not lifted.
- Your knees should be aligned with your toes to prevent strain.
Step 4Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your back flat against the pad and avoid arching.
Step 5Begin the Squat
- Slowly lower your body by bending your knees and hips, keeping your back flat against the pad.
- Lower yourself until your thighs are at least parallel to the platform, or as far as comfortable.
Step 6Push Back Up
- Press through your heels to return to the starting position, straightening your legs.
- Ensure your knees do not lock out at the top of the movement.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step off the machine.
- Make sure to re-rack any weights if necessary.