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Barbell Hack Squat
A compound lower-body exercise using a barbell loaded behind the legs that targets quadriceps, glutes, and hamstrings to build leg strength and hypertrophy with reduced spinal loading compared to back squats.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Adductors, Lower Back, Calves, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris
Adductors
4/10Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Position a loaded barbell on the floor behind your legs with feet hip-to-shoulder width apart, toes slightly out. Squat down to grip the bar overhand just outside your legs.
- Hinge at hips and bend knees to grasp barbell with neutral spine and braced core.
- Drive through heels to extend hips and knees, keeping bar close to legs as you stand.
- Squeeze quads and glutes at top without locking knees.
- Lower controlled by bending knees and hinging hips, maintaining neutral spine.
- Allow plates to touch floor lightly before next rep.
Coaching Tips
Form Cues
- Keep bar close to legs
- Drive through heels
- Maintain neutral spine
- Brace core tight
- Chest up
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-0-1
Range of Motion
Lower until thighs are parallel to floor or slightly below, with full hip and knee extension at top.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with light weights
- Use blocks for easier pickup if needed
- Ensure adequate ankle mobility
- Stop if sharp knee pain occurs
Spotting
Recommended for heavy sets; spotter assists by supporting bar from behind during lift if form breaks.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Letting bar drift away
- Heels lifting off floor
- Locking knees at top
When to Avoid
- Lower back injuries
- Knee joint issues
- Poor grip strength
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Master basic squat form
- Hip hinge proficiency
Also known as
Hack Squat, Reverse Deadlift Squat
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