Barbell Hack Squat
A squat with a barbell held at arm's length behind your legs. The upright torso and rear-loaded bar bias the quadriceps and build grip, with no rack or machine needed.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Adductors
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a loaded barbell on the floor just behind your heels. Squat down, grip it shoulder-width with palms facing back, and stand tall with the bar against the back of your thighs.
Brace and keep your chest up and eyes forward.
Bend your knees and sit straight down, letting the bar slide down the back of your legs.
Lower until your thighs are about parallel or the plates lightly touch the floor.
Drive through your whole foot to stand back up, keeping the arms straight like hooks.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Chest up, arms long
Bar close to the legs
Knees forward over the toes
Common mistakes
Leaning forward so it turns into a deadlift
Bending the elbows to pull the bar
Bar drifting away from the legs
Heels lifting
Safety notes
Set the plates on low blocks if they touch down before you reach depth.
Use straps if grip limits the load rather than cutting depth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.