Exercise

Barbell Hack Squat

Also known as: barbell hack lift, back hack squat, old school hack squat

Barbell Hack Squat is a compound exercise for the quadriceps. Main target: vastus lateralis and vastus medialis. Also works: vastus intermedius, gluteus maximus, medial gastrocnemius, forearm flexors and biceps femoris. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis

Secondary

Vastus intermedius Gluteus maximus Medial gastrocnemius Forearm flexors Biceps femoris

How to do it

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.
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.
Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
Repeat for the recommended amount of repetitions.