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All exercises

Barbell hack squat

Intermediate

Barbell hack squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  2. 2Hold the barbell behind your legs, resting it on your upper thighs.
  3. 3Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. 5Pause for a moment, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Weighted squatWeight plate
  • Barbell front squatBarbell

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Smith squatSmith machine
  • Band squatResistance band

Harder variations

  • Dumbbell single leg squatDumbbell
  • Barbell full zercher squatBarbell
  • Barbell zercher squatBarbell
  • One leg squatBodyweight
Logged today · 3 min restBarbell hack squat

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