How to Perform Hack Squats

Looking for a way to change up that same old squat routine? Try the hack squat, invented by wrestler George Hackenschmidt. Hack squats primarily target the quadriceps muscle and are a pure strength-building exercise. Instead of the traditional placement behind your head and on your trapezius, the barbell is lifted off the floor and held behind your back, making good balance and form essential for every repetition. If you want to add variety to your workout, don’t skip out on the hack squat.

Difficulty: Challenging

Instructions

Things You'll Need:

• Barbell

1. Stand in front of a barbell with your feet shoulder-width apart. The barbell can be on the floor or on a squat rack.

2. Squat down with your back straight and feet forward. Your heels should just be touching the barbell.

3. Grab the bar and lift by pulling your hips forward (when the barbell reaches the back of the knees) through the hamstrings area while keeping the weight focused on your heels. Your shoulders should not roll forward. Keep them back.

4. Rise until your knees are fully extended. Your back should be straight at the top.

5. Lower with the barbell in hand until your quadriceps are parallel to the floor. Your back should maintain a slight arch at the bottom and your hips should be under your shoulders. Rise and repeat.

6. Complete 6 to 12 repetitions for 4 sets.

Tips & Warnings

• You can also use a hack squat to perform the exercise, which will provide support for your back.
• When squatting to pick up the barbell, make sure your hips are low enough to comfortably grab the weight. If you are reaching back instead of straight down, you need to squat down further.
• Perform the exercise with little to no weight until the proper form is learned.
• It may help to pick a spot on the wall at eye level when at the top to focus on during the movement.
• Failure to keep your back or shoulders from rounding forward will hurt your form on the way up and may cause injury.