Most people associate the hack squat with a sled machine, but this exercise was originally performed with a barbell. Named after old-time strongman and champion wrestler George “The Russian Lion” Hackenschmidt, the movement resembles a deadlift more than a squat. However, unlike a deadlift, the hack squat primarily targets the quadriceps rather than the posterior chain. The effect on the quads is even greater when you elevate the heels, use a full range of motion, and maintain a more upright posture.

How to Perform the Barbell Hack Squat

1. Stand with your heels elevated on a 2×4 block of wood, two weight plates, or a wedge (rocker) board. Your feet should be hip-width apart and parallel.
2. Squat down and grasp the bar behind your ankles using a double overhand grip.
3. Raise the bar off the ground and come to a standing position.
4. As you descend, push your knees directly forward, keeping them aligned over your middle toes.
5. Keep your torso upright, as if riding on rails, and look straight ahead.

Programming Options

Here are two ways to incorporate the hack squat into your training:

Antagonist Superset

A1. Leg Curl – 4 x 6-8 @ 5-0-1-0, 10s rest
A2. Hack Squat – 4 x 10-12 @ 3-0-1-0, 120s rest

Agonist Tri-Set

A1. Hack Squat – 3 x 8-10 @ 4-0-1-0, 10s rest
A2. Leg Extension – 3 x 15-20 @ 2-0-1-0, 10s rest
A3. Walking Lunge – 3 x 25-30 @ 1-0-1-0, 180s rest

Pro Tips

• Use smaller plates if flexibility allows – This gets you closer to the ground and increases the range of motion.
• Start light – Form deteriorates quickly if you go too heavy, and your knees won’t be happy.