Barbell Hack Squat

Muscles worked

Setup

1. Place a loaded barbell on the floor and stand directly in front of it with your back to the bar.
2. Position your feet shoulder-width apart with toes pointed slightly outward.
3. Squat down deeply and grasp the bar with a shoulder-width, overhand grip (palms facing away from your body).
4. Set your shoulder blades back and down, lift your chest, and maintain a neutral spine.

How to do it

1. Drive through your heels to stand up, keeping the bar in close contact with the back of your legs throughout the ascent.
2. Exhale as you reach the top of the movement, squeezing your glutes and quads without hyperextending your lower back.
3. Inhale and lower the bar back to the floor by simultaneously hinging at the hips and bending your knees with control.
4. Maintain a steady 2-1-2 tempo, ensuring the plates touch the floor lightly before starting the next rep.

Form checklist

• Keep the bar as close to your hamstrings and calves as possible to prevent forward tipping.
• Ensure your heels stay glued to the floor; do not let your weight shift to your toes.
• Maintain a flat back and avoid rounding the shoulders as the weight gets heavy.
• Keep your head in a neutral position, looking at a point on the floor about 5-10 feet in front of you.

Pro tips

• Think about 'pushing the floor away' rather than pulling the weight up to better engage the quadriceps.
• If your mobility is limited, place small weight plates under your heels to allow for a deeper squat and greater quad activation.
• Use lifting straps if your grip fails before your legs do, but prioritize raw grip strength for as long as possible.

Make it harder

• Perform the exercise from a deficit by standing on a 2-inch platform to increase the range of motion.
• Add a 3-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the barbell hack squat work?

The barbell hack squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell hack squat?

The barbell hack squat uses barbell and weight plate.

Is the barbell hack squat good for beginners?

The barbell hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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