Bar hits the calves on the ascent
Bar drifts away from the legs; drive hips through to keep the bar close.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Squat · Lower Body
Barbell Hack Squat
Coaching cues
- Bar behind the legs on the floor; feet hip-width; toes slightly out
- Hinge down to grip the bar; drive through the floor to stand
- Bar travels close to the back of the legs — like a reverse deadlift
- Quad-dominant with a unique bar path; keep chest tall throughout
Common faults 3
Excessive forward lean
Trunk pitches forward; the squat turns into a hinge.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Knees cave inward on the drive
Adductors and TFL overpower glutes in the hack squat position.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗