10 Best Barbell Hack Squat Alternatives for Glute Growth

The Barbell Hack Squat is done standing with a barbell. Ranked closest by our scoring: the Barbell Full Squat, the Barbell Narrow Stance Squat and the Weighted Squat. Four harder versions, among them the Barbell Jefferson Squat and the Barbell Jump Squat, are listed below as progressions rather than swaps.

Barbell Hack SquatWatch the Barbell Hack Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Hack Squat

The steps for the Barbell Hack Squat itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Barbell · Intermediate · Compound

  1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  2. Hold the barbell behind your legs, resting it on your upper thighs.
  3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Barbell Hack Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Hack Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Full SquatPlay demonstration

    1. Barbell Full Squat

    99% match

    Glutes · Intermediate · Compound

    It uses the same equipment and still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower yourself until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Hack Squat
    • Primary muscle: glutes, the same as the Barbell Hack Squat
    • Equipment: free weights, the same as the Barbell Hack Squat
    • Body position: standing, the same as the Barbell Hack Squat
  2. Barbell Narrow Stance SquatPlay demonstration

    2. Barbell Narrow Stance Squat

    99% match

    Glutes · Intermediate · Compound

    Pick this when you want an easier version that still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
    4. Continue lowering until your thighs are parallel to the ground or slightly below.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Hack Squat
    • Primary muscle: glutes, the same as the Barbell Hack Squat
    • Equipment: free weights, the same as the Barbell Hack Squat
    • Body position: standing, the same as the Barbell Hack Squat
  3. Barbell Jefferson SquatPlay demonstration

    Progression

    3. Barbell Jefferson Squat

    95% match

    Glutes · Advanced · Compound

    Pick this when you want a harder version that still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
    3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
    4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
    5. Push through your heels to stand back up to the starting position.
    6. Repeat the movement, alternating your forward and back foot with each repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Hack Squat
    • Primary muscle: glutes, the same as the Barbell Hack Squat
    • Equipment: free weights, the same as the Barbell Hack Squat
    • Body position: standing, the same as the Barbell Hack Squat
  5. Weighted SquatPlay demonstration

    5. Weighted Squat

    94% match

    Glutes · Intermediate · Compound

    A straight swap when you want to keep working the glutes.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Hack Squat
    • Primary muscle: glutes, the same as the Barbell Hack Squat
    • Equipment: free weights, the same as the Barbell Hack Squat
    • Body position: standing, the same as the Barbell Hack Squat

Barbell Hack Squat FAQ

What muscles does Barbell Hack Squat work?

The Barbell Hack Squat primarily targets the quadriceps and glutes, with the hamstrings and calves assisting for stabilization. Because the bar sits behind the legs you get higher knee-extension torque and more posterior-chain involvement; cue: keep an upright torso and push through the heels to boost glute contribution.

What is the best bodyweight alternative to Barbell Hack Squat?

The Bulgarian split squat is the top bodyweight alternative when you lack equipment because it preserves glute and quad loading unilaterally. Cue: lower with a vertical shin and drive the front heel to emphasize hip extension; use a box to limit depth if you need to manage range of motion for progression.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.