Barbell Hack Squat

Barbell Hack Squat


This exercise involves standing behind a barbell and lifting it up from the ground, then squatting down while holding the barbell behind your legs. It primarily targets the quadriceps, hamstrings, and glutes.

Muscle Group

Equipment Required

Barbell Hack Squat Instructions

  1. Stand behind a barbell with your feet shoulder-width apart.
  2. Bend down and grasp the barbell with an overhand grip, keeping your back straight.
  3. Stand up, lifting the barbell off the ground and holding it behind your legs.
  4. Take a step forward with one foot, keeping your back straight and your chest up.
  5. Bend your knees and lower your body until your thighs are parallel to the ground.
  6. Push through your heels and stand back up to the starting position.
  7. Repeat for the desired number of repetitions, then switch legs and repeat.

Barbell Hack Squat Form & Visual

Barbell Hack Squat

Barbell Hack Squat Benefits

  • Targets multiple muscle groups including quadriceps, hamstrings, glutes, and calves
  • Improves lower body strength and power
  • Can be modified to target specific muscle groups by adjusting foot placement and barbell position
  • Allows for heavier weight to be lifted compared to traditional squats due to the barbell being positioned behind the body
  • Can improve overall squat form and technique

Barbell Hack Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Erector Spinae

Barbell Hack Squat Variations & Alternatives

  • Dumbbell Hack Squat
  • Smith Machine Hack Squat
  • Single Leg Hack Squat
  • Barbell Front Squat
  • Barbell Back Squat