Barbell Hack Squat
How to do the Barbell Hack Squat
- 1
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.
- 2
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.
- 3
Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
- 4
Repeat for the recommended amount of repetitions.
How to program the Barbell Hack Squat
Sets and reps
As a compound movement, the Barbell Hack Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Hack Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Hack Squat work?
The Barbell Hack Squat primarily targets the Quadriceps. It also recruits the Calves, Forearms, Hamstrings as supporting muscles.
What equipment do I need for the Barbell Hack Squat?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Barbell Hack Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
