QuadricepsIntermediate
Barbell Hack Squat
A squat with a barbell held at arm's length behind your legs. The upright torso and rear-loaded bar bias the quadriceps and build grip, with no rack or machine needed.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Adductors
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.