Home Exercises Barbell Hack Squats

Barbell Hack Squats

Exercise Tips

  • Keep your back straight by looking upwards
  • Make sure you have a good grip on the barbell

Barbell Hack Squats

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and calves.

Muscle Group

Quadriceps (Quads), Hamstrings, Calves


1 Day a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Calves

Equipment: Barbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a barbell behind your back with an underhand grip, arms hanging straight down by your sides. The barbell will be right under your butt level.

  1. 1 Exhaling, squat down until your thighs are parallel to the ground. Keep your arms straight the entire time, which will bring the barbell down with you.
  2. 2 Inhale and slowly raise back up to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.