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Barbell Hack Squat 9s · no sound

Barbell Hack Squat

A squat-like stand-up with the barbell held behind the legs, driving the knees forward to load the quads.

Primary muscle
Quads
Equipment
Barbell
Difficulty
Intermediate
Movement
Squat
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How to do it

  1. Set a loaded barbell on the floor behind your calves with a shoulder-width stance.
  2. Reach back and grip the bar with a double overhand grip, arms straight.
  3. Brace the trunk and set a slightly more upright torso than a deadlift start.
  4. Drive the feet into the floor and extend the knees and hips until you are standing tall.
  5. Keep the bar close to the back of the legs as it travels up.
  6. Lower the bar down the same path until it is just off the floor and repeat.

Common mistakes

  • Sitting the hips back like a deadlift, which drags the bar into the glutes.
  • Setting the feet wider than the shoulders so the hands cannot stay close.
  • Rounding the torso instead of staying upright over the quads.
  • Letting the knees cave in as you stand.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Dumbbell Squat Intermediate Dumbbell Squat Quads Dumbbell Machine Goblet Sissy Squat Intermediate Machine Goblet Sissy Squat Quads Bodyweight Sissy Squat Intermediate Sissy Squat Quads Bodyweight Step-Down to Balance Intermediate Step-Down to Balance Quads Bodyweight

Similar exercises

Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Squat Intermediate Barbell Squat Quads Barbell Front Squat Intermediate Front Squat Quads Barbell Heel Elevated Dumbbell Front Squat Intermediate Heel Elevated Dumbbell Front Squat Quads Barbell One Leg Barbell Squat Advanced One Leg Barbell Squat Quads Barbell

Good to know

What muscles does the Barbell Hack Squat work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Barbell Hack Squat?
It uses a barbell. Without it, the Dumbbell Squat and the Machine Goblet Sissy Squat train the same muscles the same way.
Is the Barbell Hack Squat good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.

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