Barbell hack squat

The barbell hack squat starts with the bar behind the body rather than in front as in a conventional deadlift. You bend the knees and hips to reach it, then stand up while keeping the bar close to the backs of the legs. The movement places substantial demands on the quadriceps and also involves the glutes and trunk.

Execution

1
Place a loaded barbell on the floor and secure its plates with collars. Stand directly in front of the bar.
2
Position your feet approximately shoulder-width apart.
3
Bend your knees and hips to grasp the bar with your palms facing backwards. Keep a natural spinal position.
4
Push your feet into the floor and extend your knees and hips to stand. Guide the bar close to the backs of your legs.
5
Reverse the movement slowly, bending the knees and hips to lower the bar under control.

Muscles worked

Quadriceps: vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.
Gluteal muscles and hamstrings.
Calf muscles.
Abdominal and back muscles that stabilise the trunk, including the spinal erectors.

Technique

Begin with a light load so you can learn the unusual bar path. Avoid rounding the back or jerking the bar past the knees. Increase the load gradually only while the movement remains controlled. If your proportions make the bar difficult to clear, choose an alternative rather than forcing the path.