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Barbell Hack Squat

The Barbell Hack Squat primarily targets your Quadriceps, with support from Calves, Forearms, Hamstrings. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Forearms, Hamstrings

How to perform Barbell Hack Squat

  1. Step 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. Step 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. Step 3. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle group targeted by the barbell hack squat?

The barbell hack squat is a quad-dominant movement that emphasizes the vastus lateralis and medialis. Because the weight is held behind the legs, it reduces posterior chain involvement compared to a traditional deadlift.

How should I position my feet and the bar for proper form?

Place your feet shoulder-width apart and position the barbell directly behind your heels. Maintain a vertical torso and keep your chest up to ensure the load stays on the quadriceps throughout the lift.

What is a common mistake to avoid during this movement?

Avoid letting the bar drift away from your legs or allowing your hips to rise faster than your shoulders. Keeping the bar close to your calves and thighs prevents unnecessary shear stress on the lower back.

Is there a beginner-friendly alternative if the barbell version feels awkward?

Beginners can use a heel wedge or small weight plates under their heels to improve depth and torso uprightness. If the behind-the-back grip is too difficult, the goblet squat serves as an effective entry-level quad builder.

How should I program the barbell hack squat for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize time under tension for the quadriceps. This exercise works best as a secondary movement after heavy compound lifts or as a primary leg developer in a high-frequency routine.

Sample sets & reps for Barbell Hack Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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