Dumbbell Hack Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight outward toe flare.
2. Hold a dumbbell in each hand with your arms extended straight down at your sides.
3. Position the dumbbells so they are resting against the back of your thighs, just below your glutes.
4. Engage your core and pull your shoulder blades back to create a stable upper body.

How to do it

1. Inhale and begin the descent by bending at the knees and hips simultaneously, keeping your torso as upright as possible.
2. Lower your body until your thighs are at least parallel to the floor, allowing the dumbbells to slide down the back of your legs.
3. Exhale and drive through the mid-foot to return to the starting position, focusing on pushing the floor away.
4. Maintain a controlled tempo, taking 2-3 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep your heels firmly planted on the ground at all times.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a proud chest and avoid rounding your lower back as you descend.
• Keep the dumbbells in contact with or very close to the back of your legs to maintain the center of mass.

Pro tips

• To maximize quadriceps recruitment, focus on driving your knees forward while keeping your weight distributed through your mid-foot.
• If you have limited ankle mobility, place small weight plates under your heels to allow for a deeper, more upright squat.
• Think of the dumbbells as a guide; they should track vertically behind your center of gravity to keep the tension on the legs rather than the lower back.

Make it harder

• Pause for 2 seconds at the bottom of each repetition to increase time under tension and eliminate momentum.
• Perform '1.5 reps' by squatting to the bottom, coming halfway up, returning to the bottom, and then standing all the way up.

Frequently asked

What muscles does the dumbbell hack squat work?

The dumbbell hack squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the dumbbell hack squat?

The dumbbell hack squat uses dumbbell.

Is the dumbbell hack squat good for beginners?

The dumbbell hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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