Barbell Hack Squat

What it is

This unique squat variation involves holding the barbell behind your body. It primarily targets your quadriceps, also engaging your calves, hamstrings, and forearms. This compound movement is excellent for building lower body strength and muscular development.

Technique tips

• Hold the barbell behind you with a shoulder-width, palms-back grip.
• Maintain an upright torso and a straight back throughout the squat.
• Squat until your upper thighs are parallel to the floor, or as deep as comfortable.
• Inhale as you descend, then exhale forcefully as you drive back up.
• Drive through your heels to powerfully return to the starting position.
• Consider using wrist wraps for a more secure grip on the barbell.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.