Barbell Hack Squat

Barbell Hack Squat is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Adductor magnus, Forearms, Erector spinae
Exercise type: Strength – resistance exercise

Exercise technique

Bar position
Set the bar on the floor behind your legs.
Grip
Bend your knees and hips and grasp the bar behind you.
Trunk
Keep your chest open and arms long.
Rise
Extend your knees to raise the bar behind your calves.
Path
Keep the bar close and guide it behind your knees.
Top
Stand without forcing your shoulders backward.
Lower
Squat again while maintaining the path behind your legs.

Key technique points

Do not hit the backs of your knees with the bar.
Do not round your lower back to reach behind.
Match your grip on both sides.
Do not bend your elbows during the pull.
Keep your heels planted.
Do not force the path if the bar catches.

Common mistakes

Bar catching

Rubbing and stopping against the backs of your legs interrupts smooth travel.

Forcing the shoulders backward

This strains the range needed for the behind-body grip.

Rounded back

The reach to the bar comes from the spine instead of the hips.

Pulling with the elbows

Arm movement mixes into leg drive.

Tipping forward

Foot pressure shifts to balance the rear load.

Knees moving inward

This narrows the bar path and leg alignment.

Frequently asked questions