Barbell Hack Squat
Quads
Barbell
Advanced
START
END
THE CUE
Hold the barbell behind your legs and squat. This old-school exercise hammers the quads with extreme emphasis.
MUSCLES WORKED
Quadriceps
Also: Glutes, Hamstrings, Forearms (grip)
COACH'S NOTE
Bar behind legs, heels elevated
How to do it
01
Stand with feet shoulder-width apart. Hold a barbell behind your legs with an overhand grip, arms extended.
The full barbell hack squat guide is in the app.
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3 more steps
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3 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
compound · hypertrophy
STYLE
Full gym
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for barbell hack squat from your goal, experience and gear, then adjusts them as it learns how you recover.
More for quads
IN THE APP
Log barbell hack squat in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone