Step by step instructions, muscle activation and variants for the Barbell Hack Squat.
The barbell hack squat is a lower-body exercise where the barbell is held behind the legs while you perform a squat movement, placing the bar close to the calves. It strongly targets the quadriceps and is historically one of the original variations that inspired the modern hack squat machine.
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The Barbell Hack Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.