Barbell Hack Squat
A squat variation done holding a barbell behind your legs rather than on your back, which shifts more of the load onto the quads. It suits lifters with some squatting experience.
- Primary musclesQuads
- Secondary musclesCalves, Biceps, Hamstrings
- EquipmentBarbell
- LevelIntermediate · compound
How to do the barbell hack squat
- Stand tall holding a barbell behind you at arms length, feet at shoulder width, palms facing back.
- Keep your head up and your back straight as you set your starting position.
- Squat down by bending your hips and knees until your thighs are roughly parallel to the floor.
- Inhale as you lower, keeping the bar close to your legs the whole way down.
- Push through your heels and squeeze your thighs to stand back up, exhaling as you rise.
Original library instructions (4 steps)
- 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.
- 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.
- Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the bar drift away from the legs, which makes the squat harder to control; keep it close throughout.
- Rounding the lower back to reach depth; only squat as low as you can while keeping a flat back.
- Using a grip so narrow it strains the wrists; wrist wraps can help if the grip feels awkward.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 sets of 8 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start lighter than your regular back squat, since holding the bar behind you changes your balance.
- Keep your weight through your heels rather than rising up onto your toes as you stand.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell hack squat good for beginners?
It works better for lifters who already have some squatting experience, since holding the bar behind the legs takes more balance and grip control than a standard squat.
What muscles does the barbell hack squat work?
It mainly works the quads, with the calves, biceps and hamstrings helping to hold the bar in place and support the movement.
