Barbell Hack Squat

A intermediate strength exercise for the quads, done with a barbell.

Main muscles: Quads
Also works: Calves, Forearms and Hamstrings
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Hack Squat

Questions

What muscles does the Barbell Hack Squat work?

Mainly the quads, with the calves, forearms and hamstrings helping.

Is the Barbell Hack Squat good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Barbell Hack Squat?

Good alternatives that train the quads: Barbell Full Squat, Barbell Lunge, Barbell Step Ups or Elevated Back Lunge.

How many sets and reps of the Barbell Hack Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).