Barbell Hack Squat
How to do the Barbell Hack Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Hamstrings
Barbell
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.
Log it, see it on your body.
Every Barbell Hack Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Barbell Hack Squat: common questions
What muscles does the Barbell Hack Squat work?
The Barbell Hack Squat primarily works the Quads. It also recruits the Calves, Forearms and Hamstrings as supporting muscles.
Is the Barbell Hack Squat suitable for beginners?
The Barbell Hack Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Barbell Hack Squat?
To do the Barbell Hack Squat you'll need a barbell.
Is the Barbell Hack Squat a compound or isolation exercise?
The Barbell Hack Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Barbell Hack Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
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