Barbell Hack Squat

The hack squat is more like a deadlift than a squat. However, the barbell is placed behind the body rather than in front of it. The upper back remains more upright, meaning the hamstrings and lower back do relatively less work and greater emphasis is placed on the quadriceps.

Quads Glutes Hamstrings Strength Training

Barbell Hack Squat execution

1
Stand directly in front of the barbell (with the plates secured).
2
Place your feet approximately shoulder-width apart.
3
Bend your knees and grip the barbell with your palms facing backward. Try to keep your back as straight as possible (with its natural curve).
4
Push yourself upward by pressing your feet forcefully into the floor. Keep the barbell moving close along the backs of your legs.
5
Lower yourself slowly until the barbell almost touches the floor.

Barbell Hack Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell Hack Squat technique

Safety

Make sure the plates are secured.
Gradually increase the weight. The squat involves multiple large muscle groups and joints, all of which need to be prepared for the required effort.