Dumbbell Hack Squat
Strengthen legs & glutes! Dumbbell Hack Squats target your quads & build strength. A simple yet effective exercise you can do with dumbbells.
The Dumbbell Hack Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Hack Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Dumbbell Hack Squat Variations and Alternatives
How to do the Dumbbell Hack Squat
Stand upright with your feet shoulder-width apart. Hold a pair of dumbbells at arm's length by your sides with your palms facing inward.
Lower your body as if you are sitting back into a chair by bending at the hips and knees. Keep your head up and your back straight. The dumbbells should travel straight downward.
Descend until your thighs are at least parallel to the floor, ensuring that your knees stay aligned with your feet and do not extend past your toes.
Pause at the bottom of the squat, then drive through your heels to extend your knees and hips simultaneously to return to the starting position.
Exhale as you perform the upward phase of the lift, engaging your core for stability.
Repeat the movement for the desired number of repetitions and sets.
Tips: Keep your core tight throughout the exercise to maintain balance and protect your lower back. Avoid rounding your back during the squat to prevent strain on the spine. Adjust the width of your stance if necessary to find a comfortable and stable squatting position. Start with a weight that allows you to maintain proper form and only increase the weight as your strength improves.
---
Dumbbell Hack Squat FAQs
What muscles does the Dumbbell Hack Squat work?
The Dumbbell Hack Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Hack Squat?
Dumbbells.
Is the Dumbbell Hack Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Hack Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Hack Squat variations and alternatives?
Similar exercises include the Barbell Hack Squat, Dumbbell Calf Hold Squat Raise, Dumbbell Bar-Grip Sumo Squat and Box Dumbbell Squat.
Training calculators
Work out the numbers behind your training before your next session.