TETSUBarbell Hack Squat
The Barbell Hack Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Barbell Hack Squat
- Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- Hold the barbell behind your legs, resting it on your upper thighs.
- Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Hack Squat work?
The Barbell Hack Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Hack Squat?
You need a barbell to perform the Barbell Hack Squat.
How many sets and reps of the Barbell Hack Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Hack Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.