Legs·Barbell·Compound

Barbell Hack Squat

Quads · Barbell

Intermediate

Body Part

Legs

Equipment

Barbell

Level

Intermediate

Type

Compound

Force

Push

The Barbell Hack Squat is an intermediate barbell exercise that primarily targets the Quads.

Muscles Worked

Quads primaryCalves secondaryForearms secondaryHamstrings secondary

1Stand 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.
2While 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.
3Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
4Repeat for the recommended amount of repetitions.

Barbell

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Dumbbell

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Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

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Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.