Barbell Hack Squat

How to do the Barbell Hack Squat

1. Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
2. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
3. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, forearms, hamstrings
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Barbell Hack Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Side Split Squat beginner · Barbell Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Harder than the Barbell Hack Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Barbell Hack Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Barbell Hack Squat work?

The Barbell Hack Squat primarily works the quads, with the calves, forearms, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Side Split Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Hack Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Barbell Hack Squat suitable for beginners?

It is rated intermediate. Start with Barbell Side Split Squat, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Barbell Hack Squat go in a workout?

Early — the Barbell Hack Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Side Split Squat Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell