Hack Squat Guide: How to Do Barbell Hack Squats

A hack squat, also known as a barbell hack squat, is a weightlifting exercise that targets the muscle groups throughout your legs. Perform hack squat exercises by placing a weighted barbell on the floor behind your legs. While keeping your upper body aligned, hinge your hips, knees, and ankles to lower yourself into a traditional [squat position](https://www.masterclass.com/articles/front-squat-guide). Grab the barbell, squeeze your glutes, and lift the barbell off the floor. Stand at the top of the movement before lowering the barbell once again. Repeat this movement for your desired number of repetitions. For the hack squat, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 1. Position a barbell behind your legs, close to your calves. Your posture should be tall, with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. 2. Evenly distribute your weight along your feet from toe to heel. Grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides, with a slight bend in your elbows. 3. Pre-tension your shoulders, hips, and core with a good inhale and exhale before lowering toward the barbell. 4. Hinge from your hips and begin to bend your hips, knees, and ankles to lower your body toward the barbell. 5. Grab the barbell with an overhand grip and engage your back muscles by rotating your arms outward. Maintain a tight upper back position. Your hands should be outside of your feet, your hips should be higher than your knees, and your shoulders should be higher than your hips. 6. While maintaining a neutral spine position, keep the barbell close to your body and start your upward movement by pushing your feet into the floor. 7. As you begin to stand, squeeze your glutes and allow your hips to travel forward. 8. As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes and quads while maintaining a neutral spine. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket. 9. Begin the downward movement by bending your hips, knees, and ankles to lower the barbell back toward the floor. Once the weight plates reach the floor, the repetition has been completed. 10. Pause briefly and reset your position before beginning the next repetition. Including hack squats in your strength-training program can have several benefits: 1. __Hack squats strengthen your leg muscles__. The hack squat works the main muscle groups throughout your lower body, including your hamstrings, glutes, adductors, and quadriceps. Good leg strength is essential for performing other compound exercises, like [deadlift](https://www.masterclass.com/articles/deadlift-guide)s and [lunges](https://www.masterclass.com/articles/forward-lunge-guide). 2. __Hack squats can refine your squatting form__. By hinging your lower body, the hack squat can improve hip and ankle mobility, helping your performance during more challenging weighted squat variations like the [front squat](https://www.masterclass.com/articles/front-squat-guide) and [back squat](https://www.masterclass.com/articles/back-squat-exercise-guide). 3. __Hack squats can improve your posture__. With proper form, the hack squat can build strength in your upper and lower back while keeping your spine aligned during the full range of motion. Once you’ve practiced hack squats, consider trying one of these hack squat variations: 1. __Machine hack squats__: Perform this lower-body workout by using a hack squat machine. Sit against the back pad on the machine and grip the side handles above your shoulders. Stand on the footplate and press into the shoulder pads to lift the weight. 2. __Reverse hack squat__: Practice this variation by lying face down on a hack squat machine. With good form, reverse hack squats are easier on your core and lower back muscles than regular squats. 3. __Dumbbell hack squat__: If you’re looking for an easier variation to practice in your home gym, consider holding lighter free weights during the exercise like a pair of dumbbells or even a kettlebell. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. 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