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I was first introduced to the Barbell Hack Squat from an old Joe Weider musclebuilding course from the early 1960s. Legend has it that this exercise gained popularity over 100 years ago when old time wrestler and strongman George Hackenschmidt (1878-1968) started using it.

In fact, it is more like a Deadlift, except you are standing in front of the bar as opposed to standing in back of the bar. Although this exercise is rarely used today it is definitely an oldie but a goodie that can easily be worked into your leg routine to shock your thighs into new growth. The Barbell Hack Squat attacks all of the thigh muscles with particular emphasis on the vastus medialis, or the cool looking "teardrop" muscle on the front inside knee area.

Stand in front of a loaded bar with your feet shoulder width apart and the backs of your ankles touching the bar. Now squat down, reach behind you and grasp the bar with an overgrip (palms back) slightly wider than shoulder width. Keep your butt down low, your back straight, and shoulders pinched back. While looking straight ahead or slightly higher, push off with your legs while driving from the heels. Do not push off from the balls of your feet. As you ascend keep the bar close to the backs of your legs and as the bar nears your hamstrings, push your hips forward and pull your shoulders back as you stand up straight. Return the bar to the floor by reversing the movement and keeping the bar close to the calves. Just let the barbell plates "kiss" the floor and while driving from the heels push off with your legs again. Remember to follow all of the steps outlined above.

Here are some hints:

A) Make sure your knees point straight ahead.

B) Try using smaller plates if possible as this will allow you to go down lower making the lift more difficult.

C) Your back will tend to pitch forward during this exercise however do not round your back. Keep your back straight with shoulders pulled backward. Remember to look straight ahead or slightly higher throughout the entire movement.

D) As an alternate you can try putting a block under your heels to attack your legs from a different angle.

This exercise was taken from The FitnessSource1 Guide to Bodybuilding and Fitness - Your First Year. To learn more about this course click here.