Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Legs and Glutes

Master the Barbell Hack Squat: Target Your Leg Muscles Effectively

Barbell hack squat is a compound leg exercise which targets the quad, hamstrings, glutes, calves, hips, core and lower back muscles.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

Ask Question?

The barbell hack squat is a compound leg exercise which targets the quad muscles, while also using the hamstrings, glutes, calves, hips, core and lower back as secondary movers. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs.

Now, the barbell hack squat more closely resembles a deadlift than an actual squat because you’re pulling the weight off the ground. But it is very effective for building mass and strength. However, you cannot use as much weight when compared to a normal squat or deadlift due to the position of the movement.

Barbell Hack Squat Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Erector Spinae, Gluteus Maximus, Hamstrings, Quadriceps
Secondary Muscles
Abdominals, Adductors, Glutes
Equipment
Barbell, Weight Plates, Squat Rack Or Barbell Stand, Weightlifting Belt, Gym Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Squat
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-20
Power1-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Strengthen Your Glutes: Master the London Bridge Exercise
  • Unleash Your Strength: Spanish Squats for Total Leg Power
  • Bird Dog Rows: Strengthen Your Back, Core, and Glutes!
  • Kipping Muscle-Up: Target Your Upper Body and Core Strength

In this Exercise

  • Target Muscle Group: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Hack squat machine
  • Difficulty: Intermediate

Exercise Instructions

  1. Stand with your back to the barbell, keep your legs slightly wider than shoulder width apart and feet pointed slightly outward.
  2. Squat down and grab the barbell with a wider than shoulder-width grip.
  3. Keep your back straight, chest up, and core tight.
  4. Lift the barbell all the way up against the back of your legs until your standing straight by pressing through your heels while exhaling.
  5. Slowly lower yourself back down and touch the barbell to the ground like a deadlift while inhaling.
  6. Repeat for the desired number of reps.

Variations & Tips

  • You can use a hack squat machine or smith machine as an alternative.
  • Keep your back straight and feet pointed slightly outward to relieve pressure on the knees.
  • The barbell hack squat targets mostly the quads while the hamstrings, glutes, calves lower back, and core are also involved as secondary movers.
  • The barbell hack squat requires stabilization, coordination, and balance to perform effectively, so it’s best for intermediate lifters.
  • The barbell hack squat is closer to a deadlift since you pull it off the ground.
  • You can’t use the same amount of weight because you’re pulling from behind your back.

Watch: How to do the barbell hack squat

Interested in measuring your progress? Check out our strength standards for Hack Squat, Deadlift, Squat, and more.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Exercise Guides Legs and Glutes
Previous Post

4x Jr. World Champion CJ Cummings Nails Pretty Mean 562lb Front Squat

Next Post

Hafthor Bjornsson Deadlifts 501kg and Sets All-time World Record

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Powerlifter Dies After Squat Incident
Powerlifting

Graphic: 17-Year-Old Powerlifter Yashtika Acharya Dies After 595-Pound Barbell Crashes Down, Crushing Her Neck During Practice in Horrific Accident

Barbell Rollout From Bench Guide
Arms

Barbell Rollout From Bench: The Ultimate Guide for Strong Abs

Barbell Rear Lunge Guide
Core

Barbell Rear Lunge: The Key to Unlocking Your Glute Potential

Band Push Sit Up Guide
Arms

Band Push Sit-Ups: The Ultimate Core Exercise for Toned Abs

How to do Cable Judo Flip
Arms

Unleash Total Core Power with Dynamic Rotational Strength

How to do Barbell Seated Behind Head Military Press
Arms

Perfect the Seated Barbell Overhead Press for Shoulder Strength

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Forget Squats — Bear Hug Squats Are The Underrated Core + Leg Destroyer

Actor Dave Bautista Shares Shredded Physique Update at 56

Arnold Schwarzenegger Says Eating More Plant Protein Is the Ultimate ‘Anti-Aging Macronutrient’ That Helps You ‘Reach Older Age Free From Disease’

Chris Aceto Says Mr. Olympia Can’t Be Most Prestigious Contest if Arnold Classic Offers Higher Prize Money, Shares If Samson Dauda Has Gotten Too Heavy

Unlock Your Bench Press Potential: Build Scapular Strength with These 3 Drills

2025 Dubai Pro Bodybuilding Results: Behrooz Tabani, Miroslav Juricek & Others Take Big Wins

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.