How to Do the Barbell Hack Squat

Intermediate · Barbell · Targets Quadriceps, Calves, Forearms, Hamstrings

Barbell Hack Squat demonstration
💪 Quadriceps, Calves, Forearms, Hamstrings🏋️ Barbell📊 Intermediate🏷️ Strength

How to perform it

  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.

Muscles worked

The Barbell Hack Squat primarily targets your Quadriceps, with support from your Calves, Forearms, Hamstrings. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Barbell Hack Squat slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.