How To Do Barbell Hack Squats

Barbell hack squats allow you to train your legs without the need for a spotter. As the bar does not rest on your upper back, should you experience difficulty standing up with the weight, you can just set in on the ground. Hack squats primarily target your quadriceps -- the group of four muscles that cover the front of your thighs. These muscles work every time you straighten your leg including when you squat, jump or walk. Consult a health care practitioner before beginning any strength-training program.

Step 1

Hold a barbell behind your back. Your arms should be straight and your hands slightly wider than your legs. Hold the bar with whatever grip you find comfortable.

Step 2

Squat down by bending at the ankles, knees and hips. As you squat down, ensure that you do not lean forward. This causes the bar to come forward over your calves, which can result in injury should you drop the bar.

Step 3

Squat as low as you can, this works the muscles of your hips more. Stand up by straightening your legs. Avoid pulling with -- or bending -- your arms as you straighten up.

Step 4

Train the barbell hack squat using sets of no more than eight repetitions per set. You do not want your grip giving out, and any weight strong enough to challenge your legs should be far stronger than your grip.

Tips and Warnings

Take a video of yourself from the side to see if you are performing the exercise correctly. Do not turn your head to look in a mirror -- this causes your spine to rotate.
Even though your grip may become a factor, never use straps or artificial aids to hang onto the bar. If you get in trouble and need to drop it, and find yourself attached to the bar instead, you increase your risk of injury.