Squat · Experienced
Barbell Hack Squat
A squat with the barbell held behind your legs, an old-school quad builder with no rack needed.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads; also glutes, forearms
- Kit
- Barbell
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand in front of a barbell on the floor. Squat down and grip it behind your legs, palms facing back, then stand up with it.
While you move
- Chest up, back flat
- Bar close behind your legs
- Knees forward over toes
- Stand tall
Avoid
- Rounding the back to reach the bar
- Bar scraping the hamstrings
- Heels lifting
Take care if you have trouble with your knees or your lower back.