Legs · Squat

Barbell Hack Squat

The barbell hack squat is a free-weight squat where you hold a barbell behind your legs, gripping it with straight arms, and squat down and up with the bar travelling along the back of your legs. It loads the quads from an upright position, and is an old-school lift that predates the hack squat machine.

Also known as: Reverse deadlift squat, Barbell behind-the-legs squat, Hack squat with barbell

Muscle group: Legs
Movement pattern: Squat
Type: Compound
Equipment: Barbell
Difficulty: Intermediate

What muscles does the barbell hack squat work?

Primary movers

Quadriceps

Assisting muscles

Gluteus maximus
Hamstrings
Forearms
Erector spinae

With the bar behind your legs, your weight is balanced behind you and your torso stays upright. That puts a lot of load on the quads.

The glutes and hamstrings help you rise and control the descent, and the erector spinae and traps hold the bar and stabilise the torso.

The grip is a limiting factor. The forearms and hands hold a heavy bar behind the body, so straps or a mixed grip may help.

Because the bar travels close to the calves and heels, the exercise is awkward for some bodies. Wearing shoes with a firm sole helps.

How to do the barbell hack squat

Setup

1
Stand with your feet shoulder-width apart and a barbell on the floor directly behind your heels.
2
Hinge down and grip the bar behind you with an overhand grip, arms straight.
3
Keep your chest up and back flat.
4
Brace your core.

Execution

1
Drive through your feet to stand up, pulling the bar up the back of your legs.
2
Stand tall at the top.
3
Lower the bar by bending your knees, keeping it close to your legs.
4
Return to the floor under control.
5
Keep your chest up throughout.
6
Do not round your lower back.

Common barbell hack squat mistakes

Rounding the back

A flexed spine under load risks injury.

The fix: Keep your chest up and brace before each rep.

Bar drifting away from the legs

A bar that moves back pulls you off balance.

The fix: Keep the bar in contact with the backs of your legs.

Grip failing

The forearms often give out before the legs.

The fix: Use straps or a mixed grip.

Heels lifting

Raising the heels shifts load to the knees.

The fix: Keep your feet flat.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–12	Moderate	90–120 s
Strength	3–4	5–8	Heavy	2–3 min
Beginner	2–3	8	Light	90 s

Start with a light weight and learn the bar path. Use it as a secondary leg lift. If it feels awkward, try the Smith machine or hack squat machine versions.

Running the barbell hack squat in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

Get it on Google Play

Frequently asked questions

What is a barbell hack squat?

A squat where you hold a barbell behind your legs. It keeps your torso upright and loads the quads.

Is it the same as the hack squat machine?

It is the original version of the movement. The machine mimics the same leg position with a sled.

Why is my grip a problem?

The bar is heavy and held behind you. Use straps or a mixed grip.

Is it safe for the back?

It is fine with a flat back and moderate weight. Avoid rounding.

How heavy should I go?

Start light. It feels harder than it looks.

Hercules tracks every barbell hack squat you log, shows you last session's numbers before you lift, and flags when your progress stalls.