Dumbbell Hack Squat
Strengthen legs & glutes! Dumbbell Hack Squats target your quads & build strength. A simple yet effective exercise you can do with dumbbells.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. 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.
2. 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.
3. 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.
4. 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.
5. Exhale as you perform the upward phase of the lift, engaging your core for stability.
6. 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.
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