How To Do A Barbell Hack Squat

These days, the majority of people who go to the gym – particularly the ‘fitness center’ type gyms – will know hack squats only as the machine variation. In fact, hack squats were originally a barbell exercise, and like all free weight exercises, the barbell hack squat is more effective than the machine version because it provides the muscles and nerves with greater instability, which they thrive on. Now, the hack squat is a very effective way of working quite a specific area of the quadriceps – the inside area, known as the vastus medialis. This muscle can be observed as the teardrop shape muscle; a photograph of Tom Platz gigantic thighs will highlight this muscle better than any other. Vastus medialis targeting is important because it’s a weak point in most peoples thighs compared to the outer quadriceps (vastus lateralis). Weak or imbalanced quadriceps are a common cause of knee injuries.

Here’s how to perform barbell hack squats:

1.      Load up a barbell (if you have lots of smaller diameter plates use those if sufficient, to give you greater range of motion).

2.      Stand in front of the barbell with your feet pointing forwards around shoulder width apart, back of legs toughing the barbell.

3.      Bend at the knee, using an overhand grip and keeping your arms straight, shoulders back, back straight and face looking forward, grasp hold of the barbell.

4.      Now drive up to lockout, maintaining the arms locked, shoulder back, back straight, forward looking posture.

5.      Lower to starting position. Repeat for reps.

Some people may find this exercise difficult – particularly those with long legs who have to lean forward significantly to maintain balance. If balance is an issue, placing a block of maybe 1/2” to 1” high under the heels can held to counter the feeling of falling backwards and allow a more upright posture.