Exercise library
Quads
Barbell Hack Squat
- Primary muscle
- Quads
- Also works
- Glutes
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Stand with the bar behind your calves and grip it just outside your hips. Squat down to grip the bar, then stand tall by extending the knees and hips while keeping the bar close to your legs.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Back SquatBarbellSquat
- Barbell Box SquatBarbellSquat
- Barbell Bulgarian Split SquatBarbellSquat
- Barbell Deficit SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: