Barbell Hack Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing forward.
Position a barbell behind your legs and grasp it with an overhand grip, hands shoulder-width apart.

Exercise Position

Inhale and lower your body down into a squat position, bending your knees and pushing your hips back.
Keep your chest up and back straight throughout the movement.

Form & Performance

Exhale and push through your heels to return to the starting position, fully extending your legs.
Avoid locking out your knees at the top of the movement.