Barbell Hack Squat tutorial
The barbell hack squat is an advanced compound exercise in which the bar is held behind the legs, placing most of the load on the quadriceps. It also demands coordination, ankle mobility and grip strength, making it an effective front-thigh builder for experienced lifters.
How to perform
- Place a barbell on the floor behind your legs and stand in front of it with feet hip-width apart.
- Squat down and, keeping your chest up and back flat, reach back to grip the bar shoulder-width apart.
- Brace your core, look forward and keep your weight over mid-foot.
- Drive through your feet to stand up, keeping the bar close to the back of your legs.
- Squeeze your thighs and glutes at the top, then bend knees and hips to lower slowly.
- Keep the bar close to your body and start the next rep just before it touches the floor.
Breathing: Take a deep breath and brace before lifting, exhale as you stand and inhale as you lower.
Key tips
- To ease ankle demand and target the quads more, you can rest your heels on a small plate.
- Let your knees travel slightly forward so the bar clears the back of your legs.
- If your grip tires before your legs, use lifting straps.
Common mistakes
- Rounding the back when picking the bar up from the floor.
- Leaning too far forward and turning the lift into a deadlift.
- Letting the bar drift from the body and hit the heels or calves.
Safety: This exercise is not suited to people with back or knee pain or poor ankle mobility; start light and stop immediately if the back or knees hurt.
Legs (quads)Primary muscle
BarbellEquipment
ProfessionalLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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