Barbell Hack Squat (Deeper Range)
A free-weight squat with the bar held behind the legs. This variation uses a deeper squat than the shallower-range demonstration and emphasizes the quadriceps, with the glutes assisting the ascent. The trunk and grip support the load without a machine or back support.
- Body part
- Legs: all exercises
- Movement
- Squat: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Rectus Femoris, Primary, 85%
- Vastus Medialis, Primary, 85%
- Vastus Lateralis, Primary, 85%
- Vastus Intermedius, Primary, 85%
- Adductor Magnus, Secondary, 50%
- Gluteus Maximus, Secondary, 50%
How to perform
Stand with the bar held behind your thighs, arms straight and feet securely planted.
Brace your trunk and bend the hips and knees, keeping the bar close behind the legs.
Lower into the deeper squat shown while keeping the feet planted and the back controlled; do not force depth beyond your mobility.
Extend the knees and hips to stand, keeping the arms straight and the bar under control.
Tips
Keep the knees moving in line with the feet.
Maintain a secure grip without curling the bar or shrugging it upward.
Choose a load that permits a controlled descent and ascent.
Keep the bar close to the body without catching it on the calves.
Common mistakes
Rounding the lower back or forcing depth to match the demonstration.
Letting the knees collapse inward or the heels lift.
Pulling with bent elbows or swinging the bar away from the legs.
Related exercises
Variations · 1
Barbell Hack Squat (Shallower Range)
The variations differ in squat depth with the bar behind the legs.
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