PlanWorkouts

Exercise 0046 · REF 5VCj6iH

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. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  2. Hold the barbell behind your legs, resting it on your upper thighs.
  3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

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

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads 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 Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

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.