Barbell Hack Squat
Legs · Barbell · Beginner
How to do it
- Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- Hold the barbell behind your legs, resting it on your upper thighs.
- Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Glutes
Secondary: Quadriceps, Hamstrings, Calves
Is your Barbell Hack Squat good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 50 kg |
| Novice | 65.5 kg |
| Intermediate | 81 kg |
| Advanced | 100.5 kg |
| Expert | 120 kg |
| Veteran | 143.5 kg |
| Elite | 167 kg |
| Master | 193 kg |
| Apex | 219 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Hack Squat.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Hack Squat rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your glutes.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Hack Squat FAQ
What muscles does the Barbell Hack Squat work?
The primary target is glutes. It also involves quadriceps, hamstrings, calves while you keep the movement controlled.
How many sets and reps should I do for the Barbell Hack Squat?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Hack Squat strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
