Barbell Elevated Hack Squat

Muscles worked

Setup

1. Place a loaded barbell on the floor behind your calves.
2. Position a weight plate or a small wedge under your heels with your feet shoulder-width apart.
3. Squat down with a flat back and grip the bar with an overhand grip, hands positioned just outside your legs.
4. Pull your shoulder blades back and down to create tension across your upper back.

How to do it

1. Inhale and brace your core, then drive through your mid-foot to stand up, keeping the bar close to the back of your legs.
2. Exhale as you reach the top of the movement, standing fully upright without locking your knees.
3. Lower the bar under control by bending at the knees and hips, keeping your torso as vertical as possible.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1 second for the ascent.

Form checklist

• Keep your chest up and eyes forward to prevent the lower back from rounding.
• Ensure the barbell tracks vertically and stays in contact with or very close to your legs.
• Maintain a neutral spine throughout the entire range of motion.
• Keep your weight distributed through your heels and mid-foot, despite the elevation.

Pro tips

• Focus on 'pushing the floor away' rather than pulling the weight up to maximize quadriceps recruitment.
• If your grip limits your performance, use lifting straps to ensure your legs reach failure before your hands do.
• Think about keeping your hips tucked slightly under you to maintain tension on the quads at the bottom of the rep.

Make it harder

• Add a 2-second pause at the bottom of each repetition to remove elastic energy and increase time under tension.
• Perform the movement from a slight deficit by standing on a small platform (while still elevating the heels) to increase the range of motion.

Frequently asked

What muscles does the barbell elevated hack squat work?

The barbell elevated hack squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the barbell elevated hack squat?

The barbell elevated hack squat uses barbell.

Is the barbell elevated hack squat good for beginners?

The barbell elevated hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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