Barbell Hack Squat
BarbellStrength
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The Barbell Hack Squat is a strength exercise where you position a barbell horizontally behind your legs, typically using a trap bar or low rack setup, then squat down by bending at the hips and knees while keeping your back straight and heels planted. Its primary purpose is to build quad-dominant lower body power and hypertrophy with reduced lower back stress compared to traditional back squats. It mainly targets the quadriceps, with secondary engagement of the glutes, hamstrings, and calves, making it ideal for intermediate lifters seeking quad emphasis and those with back limitations; equipment needed is just a barbell and plates.
How to Perform Barbell Hack Squat
- 1Stand with feet shoulder-width apart, barbell on the floor behind your heels.
- 2Squat down, grip the barbell with an overhand grip just outside your legs, and position it against the back of your heels.
- 3Lift the barbell by driving through your heels to stand up, keeping it tight against your Achilles tendon—inhale as you prepare.
- 4Position feet flat, core braced, chest up, and shoulders back at the top.
- 5Lower by bending knees and pushing hips back, letting the barbell slide down your calves—exhale as you descend.
- 6Squat until thighs are parallel to the floor or slightly below, keeping knees tracking over toes.
- 7Drive through heels to stand explosively, squeezing quads at the top—inhale at the top, exhale during the ascent.
- 8Key form tips: Keep barbell in contact with calves throughout; avoid rounding back or letting knees cave in. Common mistakes: Using momentum instead of controlled quad drive, or gripping too wide which strains wrists.
