- Position barbell just behind legs. With feet flat on floor,
squat down and grasp barbell from behind with overhand grip.
- Lift bar by extending hips and knees to full extension. Squat
down by bending knees forward while allowing hips to bend back
behind, keeping back straight and knees pointed same direction
as feet. Descend until thighs are close to parallel to floor
and bar is behind lower leg. Repeat.
- Throughout lift, keep hips low, shoulders high, arms and
back straight. Knees should point same direction as feet throughout
movement. See flawed
demonstration showing depth of hack squat that is NOT sufficient
and knees are NOT pointed same angle as feet. Individuals with
short arm to torso ratio or protracted
shoulder posture, may find this exercise very difficult to
perform. See Squat Analysis.