Quads
Barbell Hack Squat
The Barbell Hack Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 20%, quads (vastus medialis) 16% and gluteus maximus 13%.
Also known as: barbell behind legs squat, behind back squat
How to do it
- Place a loaded barbell on the floor and stand in front of it with the bar just behind your heels.
- Squat down with your chest up and grip the bar behind you, hands just outside the hips.
- Brace your core, keep your arms straight and your back flat.
- Drive through your feet and stand up, sliding the bar up the backs of your legs.
- Lower the bar under control by bending the knees and sitting straight down until the plates touch the floor.
Tips
- Keep the bar close to your legs the whole rep.
- Stay upright and let the knees travel forward over the toes.
Common mistakes
- Bending the elbows to help lift the bar.
- Leaning forward so the movement turns into a deadlift.
- Scraping the bar over the calves because the feet are too far forward.
Muscles worked by the Barbell Hack Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. The machine or bar path takes over most of the trunk work. A free barbell held behind the legs: grip, upper traps and back hold it (not the hack squat machine). Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Barbell Hack Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Heels Elevated Goblet Squat
- Double Kettlebell Front Squat
- Dumbbell Front Squat
- Goblet Squat
- Kettlebell Front Squat
Frequently asked questions
What muscles does the Barbell Hack Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Barbell Hack Squat good for beginners?
The Barbell Hack Squat is rated intermediate. If you are new, learn the Decline Squat first and build up from there.
What is a good alternative to the Barbell Hack Squat?
For example the Decline Squat, Smith Machine Hack Squat (Feet Forward) and Hack Squat. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Hack Squat harder?
Add weight or reps, or move on to the Front Squat and Pause Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
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