Barbell Hack Squat
Bar behind the calves, chest tall. The barbell hack squat holds the bar behind the legs, which keeps the torso upright and puts the work on the quads. Stand up by driving the floor away and keep the bar brushing the calves. Letting it drift away is the fault. Most people find a trap bar easier and nearly as quad-biased.
Setup
- Barbell on the floor BEHIND the heels, feet shoulder width.
- Reach down and grip the bar just outside the legs.
How To Do It
- Stand up by driving the floor away, keeping the bar close to the calves.
- Keep the chest up. This is a squat, not a deadlift.
- Lower along the same path behind the legs.
Breathing
Inhale at the bottom, exhale standing.
Common Mistakes
- Letting the bar drift away from the legs.
- Turning it into a deadlift by hinging instead of squatting.
Programming It
Three sets of 8-12.
Why This Exercise Works
Holding the bar behind the legs shifts the load line backwards, which lets the torso stay more upright and pushes the emphasis onto the quads. It is awkward to set up and it is the closest a barbell gets to a hack squat machine.
Where You Should Feel It
Quads with the bar behind the calves, which forces a more upright torso than a conventional deadlift. It is awkward to set up and rewards patience.
Where It Fits in a Program
Bar behind the legs shifts load onto the quads with an upright torso. Treat it as the session's centrepiece rather than something you bolt on.
Progressing and Regressing It
To progress the barbell hack squat: add a plate while the bar stays close to the calves. To regress it: use a trap bar, or move to a machine hack squat.
Who It's For
Anyone without a hack squat machine who wants the same quad bias. Most people find a trap bar easier and nearly as effective.
Equipment and Substitutions
As written here it uses a barbell. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Related Exercises
- Zercher Squat · Quads, Glutes, Core, Upper Back
- Front Squat · Quads, Core, Upper Back
- Landmine Squat · Quads, Glutes, Core
- Hack Squat · Quads, Glutes
- Sissy Squat · Quads
- Box Jump · Quads, Glutes, Power
- Step-Up · Quads, Glutes, Balance
- Belt Squat · Quads, Glutes
Common Questions
What muscles does the barbell hack squat work?
The barbell hack squat primarily trains the quads, glutes.
How many sets and reps should I do?
Three sets of 8-12.
What are the most common barbell hack squat mistakes?
Most often: letting the bar drift away from the legs; turning it into a deadlift by hinging instead of squatting.
Do I need a barbell to do this?
This version uses a barbell, and it trains the quads, glutes. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The barbell hack squat loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.