Quads · Barbell · Intermediate
How to do Barbell Hack Squat
The barbell hack squat is a lower body strength exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves holding a barbell behind the legs and performing a squat motion, emphasizing the posterior chain and quadriceps.
- Also works
- Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Hack Squat, step by step
- Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- Hold the barbell behind your legs, resting it on your upper thighs.
- Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Hack Squat →
Muscles worked
Barbell Hack Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Barbell Hack Squat in SPLYT
Barbell Hack Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
