Barbell Hack Squat Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Barbell Hack Squat is a strength exercise that works your quadriceps.

Barbell Hack Squat is a great basic move. When done correctly, it can effectively target your hips, legs, lower body and upper legs.

It requires barbell to do.

Barbell Hack Squat

How to do Barbell Hack Squat


Place barbell just behind head. Keep foot down on board, bend down and grab barbell from behind with overhand grip.


Lift bar by extending hips and knees to full extension. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are close to parallel to floor and bar is behind lower leg. Repeat.


  • Throughout lift, keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Individuals with short arm to torso ratio or protracted shoulder posture, may find this exercise very difficult to perform.

Illustrated Guide

Learn how to do barbell hack squat from this step-by-step illustrations:

Barbell Hack Squat 1
Barbell Hack Squat 2
Barbell Hack Squat 3
Barbell Hack Squat 4
Barbell Hack Squat 5
Barbell Hack Squat 6

Muscles Worked

The muscles used for barbell hack squat may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for barbell hack squat are:

Primary Muscles

  • Quadriceps

Synergyst Muscles

  • Glutes
  • Soleus
  • Hip Adductors

Frequently Asked Questions

What muscles does Barbell Hack Squat work?
Barbell Hack Squat works quadriceps.
What is Barbell Hack Squat good for?
Barbell Hack Squat is beneficial for conditioning and to strengthen. It works the best for hips, legs, lower body and upper legs, as it works quadriceps. Barbell Hack Squat is a great strength exercise for men, men over 50, women and women over 50.
Is Barbell Hack Squat a good exercise?
Barbell Hack Squat is a popular strength exercise for quadriceps.

Training, Progressions and Regressions

Interested in how to improve your Barbell Hack Squat faster?

Barbell Hack Squat Training and Progressions

Standards and Averages

Wonder how do others perform in Barbell Hack Squat and how should you?

Barbell Hack Squat Standards and Averages


Wonder how to work the same muscles with other exercises?

Barbell Hack Squat Alternatives


Wonder how to make Barbell Hack Squat either easier or more challenging?

Barbell Hack Squat Variations

Discover more


Type(s) Strength, Compound
Muscles Worked Quadriceps, Gluteus, Soleus, Hip Abductors
Difficulty Level(s) Basic, Easy, Simple
Equipment Barbell, Weight Machine
Location At Gym
Major Exercise Bodyweight Squat

Muscles Worked

Target muscle(s) Quadriceps
Synergyst muscle(s) Glutes, Soleus, Hip Adductors

Related exercises

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