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Hack Squat - Instructions, Variations & Alternatives

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Muscles involved

  • Quadriceps
  • Glutes
  • Adductors

How to perform

Hack Squat - High position

Hack Squat - High position

Hack Squat - Low position

Hack Squat - Low position

  1. Set up & Starting position (standing)
    Stand with your back to the bar, keep your legs slightly wider than shoulder width apart and feet pointed slightly outward. Squat down and grab the bar with a wider than shoulder-width grip. Keep your back straight, chest up, and core tight.

  2. Concentric phase
    Lift weight all the way up against the back of your legs until your standing straight by pressing through your heels while exhaling.

  3. Eccentric phase
    Slowly lower yourself back down and touch the bar to the ground like a deadlift while inhaling. Repeat.

Exercise Alternatives