How to do the Barbell Hack Squat
Barbell Hack Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Hack Squat demonstration · © GymiaFit
Barbell Hack Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Hack Squat step by step
- 1Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- 2Hold the barbell behind your legs, resting it on your upper thighs.
- 3Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Pause for a moment, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Hack Squat — questions
What muscles does the Barbell Hack Squat work?
The Barbell Hack Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Hack Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Hack Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Hack Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Hack Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.