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Upper Legs Exercise · Barbell

Barbell Hack Squat exercise animation

Barbell Hack Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell hack squat, done with the bar behind the legs rather than on the back, is the original version of the exercise before hack squat machines existed. It shifts the balance point and demands more from the quads and grip than a standard back squat. It's rarely programmed today outside of old-school strength circles, mostly replaced by the machine version for practicality.

How to Do the Barbell Hack Squat

  1. Begin standing with your feet shoulder-width apart and toes turned out slightly.
  2. Hold the barbell behind your legs, letting it rest against your upper thighs.
  3. Bend at the knees and hips to lower your body, keeping your back straight and chest lifted.
  4. Keep lowering until your thighs are parallel with the floor, or as far as you can comfortably manage.
  5. Pause briefly, then drive through your heels to return to the starting position.
  6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Hack Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

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Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Hack Squat work?
The Barbell Hack Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Hack Squat?
The Barbell Hack Squat is done with a barbell.
What's a good alternative to the Barbell Hack Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.