Barbell Hack Squat
- Movement pattern
- Squat
- Equipment
- Barbell
- Muscle groups
- Glutes, Quadriceps
- Level
- Intermediate
- Type
- Compound, push
- Load
- External load
- Logged as
- Reps
- Joint load
- Knee: high, Lower back / trunk: high
Muscles worked
Main muscles: Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis
Also works: Adductor brevis, Adductor longus, Adductor magnus, Soleus
More exercises for: Glute exercises · Quad exercises
Alternatives by equipment
Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.
Bodyweight
- Bodyweight Squat Beginner · lower knee stress (KG rating)
- Pistol Squat Advanced
- Assisted Pistol Squat Intermediate
Dumbbells
- Dumbbell Goblet Squat Beginner · lower knee stress (KG rating)
- Dumbbell Squat Intermediate · lower knee stress (KG rating)
Barbell
- Barbell Front Squat Intermediate · lower lower back / trunk stress (KG rating)
- Overhead Squat Advanced
- Barbell Back Squat Intermediate
- Barbell Zercher Squat Advanced · lower lower back / trunk stress (KG rating)
- Barbell Box Squat Intermediate
Machines
- Machine Hack Squat Beginner · lower knee stress (KG rating)
Resistance bands
- Band Squat Beginner · lower knee stress (KG rating)
How to program it
In a free plan with a muscle-building goal, the generator programs Barbell Hack Squat as 3 sets of 6–10 reps. It uses double progression: once you reach 10 reps on every set, the load goes up by 5 kg the next week and you work back up the range.
With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29
Related exercises
Belongs to: Machine Hack Squat
Variation of: Machine Hack Squat
Opposing movement: Barbell Clean, Barbell Clean and Jerk, Barbell Snatch, Conventional Deadlift, Deficit Barbell Deadlift, Hang Barbell Snatch, Power Barbell Snatch, Power Clean, Romanian Deadlift, Stiff-Leg Deadlift
Other names
Spanish: Sentadilla Hack con Barra
Liftosaur: Hack Squat, Barbell · wger: Barbell Hack Squats · free-exercise-db: Barbell Hack Squat
Also called: BB Hack Squat, Barbell Hack Squat Machine, Barbell Hack Squats, Barbell Sled Hack Squat, Hack Squat (Barbell), Hack Squat Machine (Barbell), Hack Squats (Barbell), Sled Hack Squat (Barbell)
Build a free plan with this exercise See it in the explorer
Identifier: barbell-hack-squat
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)