The barbell hack squat is a lower-body strength exercise. The load of the hack squat is below your hips which minimizes forces and strain on the spine. The exercise also places more emphasis on the quads.
Instructions
You will start in a squatted position with your thighs almost parallel to the floor. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart. Keep chin parallel to floor.
Drive your heels into the ground and accelerate your hips to the ceiling as you stand. Come to a standing position and pause at the top then squat back to starting position.
Trainer’s Tips
Do not hunch the shoulders forward or round the lower back, keep your torso upright.
