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Hack Squat

Muscle Group:
Secondary Muscle Groups: Hamstrings, Glutes

How to do a Hack Squat

  1. Place a barbell on the floor and stand in front of it. Your calves should almost be in contact with it.
  2. Bring your chest out and descend into a squat as if you were to sit back in an invisible chair. As you grab the barbell, make sure that your back is neutral with your shoulders back. Your hips should be low – around the level of your knees.
  3. Take a deep breath and, with the barbell in your hands and behind your body, push through your heels to initiate the squat.
  4. Squat up by having the bar drag against your legs and buttock. Exhale at the top.
  5. With your shoulders back and gaze directed forward, bend at the knees and hips to descend back down.
  6. Keep repeating.


As you’re first learning the movement, it’s a good idea to stand sideways to a mirror and examine your form. It’s easy to end up hunching forward, especially as you get fatigued, and this is something you need to avoid as it can put unnecessary stress on your low back.

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