Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Barbell Hack Squat
- 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.
Muscles Worked
Alternatives to Barbell Hack Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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2
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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3
Hack Squat
A beginner compound strength exercise that works the quads, using a machine.
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4
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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5
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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6
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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7
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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8
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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9
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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10
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do barbell hack squat work?
Barbell Hack Squat primarily works the quads. The calves, forearms and hamstrings assist as secondary muscles.
What equipment do I need for barbell hack squat?
Barbell Hack Squat uses barbell.
Barbell Hack Squat: is it suitable for beginners?
Barbell Hack Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of barbell hack squat?
Barbell Full Squat, Wide Stance Barbell Squat, Hack Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell hack squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell hack squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Hack Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.