Barbell Hack Squat

A quad-dominant deadlift variation performed with the bar behind the legs. It isolates the quadriceps and reduces stress on the lower back.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Hamstrings

Setup

Stand with the barbell behind your legs. Grip the bar with a pronated grip. Maintain a flat back and proud chest.

Instructions

1. Drive through your feet to stand up, keeping the bar close to your calves.
2. Extend your hips and knees fully.
3. Lower the bar back down by hinging and bending the knees.
4. Maintain core tension.
5. Keep your weight on the midfoot.

Common Mistakes

1. Rounding the back.
2. Leaning too far forward.
3. Bar hitting the hamstrings.

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