Hack Squat with barbell

This is another variation of the basic Squat that focuses primarily on the quadriceps or thigh muscles.


  1. Place the barbell on the floor just behind your legs and stand with your feet shoulder width apart with your toes pointing forward.
  2. With your feet firmly placed on the floor, reach down and grasp the barbell from behind with an overhand grip.
  3. Lift the barbell by extending your hips and knees, taking care not to lock your knees.
  4. Lower yourself (squat) down until your thighs are parallel to the floor.
  5. Slowly raise yourself up to starting position.

Exercise images by Everkinetic.