Barbell hack squat

A barbell held behind the legs at arm's length, the hips and knees bend until the thighs near level and the legs drive back up: the original hack squat, sometimes called a rear deadlift, not the machine of the same name.

Squat family

Barbell hack squat

Harder option

DemandMedium

Equipment requiredA barbell

Muscle focusQuads · Glutes · Hamstrings · Back · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand with a barbell behind the legs, gripped overhand at shoulder width with the palms facing back.
With the head and chest up, bend the hips and knees until the thighs near level, the bar sliding down behind the legs on long arms.
Drive back up through the heels to standing.

Form cues

Keep the bar close to the backs of the legs.
Start light: the grip and the bar's path limit the load.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Wikipedia · Squat (exercise) (the hack, sumo, box, front and high-bar Olympic squats) ↗
Wu 2020 · Loading devices and muscle activation in the squat and lunge (loaded squats above unloaded; J Sport Rehabil) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings, Back, Forearms.

Equipment

A barbell

Level

Intermediate. See the easier and harder options above.

Similar moves

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

Dumbbell squat demonstrated on the 3D figure

3D demoDumbbell squatIntermediate · A dumbbell

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Questions people ask

What muscles does the Barbell hack squat work?

Mainly the quads and glutes, with help from the hamstrings, back and forearms.

What equipment do I need for the Barbell hack squat?

A barbell.

Is the Barbell hack squat good for beginners?

It is graded intermediate. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Barbell hack squat?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Barbell hack squat harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.