Barbell Hack Squat

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. 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. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.

Barbell Hack Squat primarily trains the quadriceps and glutes, with the forearms contributing. The exact demand depends on your setup, range, and chosen load.

Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.

Related options include Barbell Full Squat, Barbell Side Split Squat, Barbell Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.