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Barbell Hack Squat

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Forearms, Hamstrings
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.4

Out of 10

Excellent

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Barbell Hack Squat Images

Barbell Hack Squat
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Barbell Hack Squat
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Barbell Hack Squat Guide

Main Muscle: Quadriceps

  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.

Variations: This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for beginners who lack the flexibility to perform the exercise without it.



Alternative Exercises For Barbell Hack Squat

9.0

Out of 10

Hack Squat

Muscle Targeted: Quadriceps

8.3

Out of 10

8.3

Out of 10

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Review: Barbell Hack Squat

Exercise Rating
8/10

Aug 24, 2014 12:58 AM: Not the most comfortable workout but it does it's job.



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Review: Barbell Hack Squat

Exercise Rating
6/10

Jan 21, 2014 12:11 AM: Not recommended for thick-booty girls! There is no way you can keep your back straight without the bar bumping into your butt! The only way around that is if you tuck your butt in foward and elbows back; risking a fall. Doing that I didn't feel any kind of quad workout, more of a shoulder workout.



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Review: Barbell Hack Squat

Exercise Rating
10/10

Jun 10, 2013 10:01 PM: Why aren't glutes included in main or any other muscles worked?



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Review: Barbell Hack Squat

Exercise Rating
10/10

Mar 5, 2013 4:48 PM: Love the exercise, a bit challenging yet a good core exercise to do each week.



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Review: Barbell Hack Squat

Exercise Rating
7/10

Feb 12, 2013 2:21 PM: Yeah, decent exercise except like everyone else my butt kept getting in the way and I fumbled the bar everytime at that point. If you've got a flat ass go for it.



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Review: Barbell Hack Squat

Exercise Rating
10/10

Mar 8, 2012 6:57 PM: NC



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Review: Barbell Hack Squat

Exercise Rating
8/10

Aug 30, 2011 6:34 AM: This hits quads really well...what i don't get is how the hell your butt get in the way!!unless your hand is shorter than normal



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Review: Barbell Hack Squat

Exercise Rating
7/10

Mar 15, 2011 8:55 AM: its an ok exercise except for that my butt is too big to take the bar up all the way lol.



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Review: Barbell Hack Squat

Exercise Rating
10/10

Mar 2, 2011 2:00 PM: Great at actually targeting your quads!!



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Review: Barbell Hack Squat

Exercise Rating
9/10

Feb 4, 2011 1:34 PM: I love barbell hack squats! I train at home and don't have access to a leg press/ hack squat machine, so this exercise gives me a great way to add variety to my workouts. This an old school exercise and they are great for home programs.



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