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Barbell Hack Squat

Target your quads & glutes with this challenging squat variation! Build strength & size while improving your squat form.

The Barbell Hack Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and hamstrings. You'll need: barbell and weight plates.

Barbell Hack Squat demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Hack Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Hamstrings

Barbell Hack Squat Variations and Alternatives

How to do the Barbell Hack Squat

  1. Stand tall with your feet shoulder-width apart and place a loaded barbell on the floor directly behind your ankles.

  2. Squat down by bending your knees and hips, and grip the barbell with your palms facing forward.

  3. Inhale, engage your core, and push through your mid-foot to lift the barbell off the floor.

  4. Keep your chest up and torso upright as you extend your hips and knees to stand completely straight.

  5. Lower the barbell back down with control along the same path until the weights gently touch the floor.

Barbell Hack Squat FAQs

What muscles does the Barbell Hack Squat work?

The Barbell Hack Squat mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Hack Squat?

Barbell and weight plates.

Is the Barbell Hack Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Hack Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Hack Squat variations and alternatives?

Similar exercises include the Barbell Jefferson Squat, Barbell Bench Squat, Barbell Elevated-Heel Squat and Barbell Clean-Grip Elevated-Heel Squat.

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