Barbell Hack Squat (behind the legs)

With the bar behind your legs, you load the quads with a pattern similar to the hack machine.

• Compound
• Barbell
• Advanced

How to do it

• Bar on the floor behind your heels, take hold of it
• Stand up by extending your knees and hips
• Lower under control keeping it close

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Rounding your back as you pull
• Letting the bar drift away from your legs

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Hack Squat (machine)
• Trap Bar Deadlift