A BB hack squat is performed while holding a barbell behind your body. Drop down (squat) until the bar touches the upper portion of your calves. Keep your torso as vertical as possible.
I typically favor the version flat-footed version since it'll stretch out your soleus muscles (they're tight on most people). However, the heels-elevated version is fine, too. The heels-elevated version allows you to keep your torso more vertical which, in turn, allows you to stress your quads more.
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