Legs
Dumbbell Hack Squat
Hold a dumbbell behind your legs with both hands. Stand with feet shoulder-width apart.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
Secondary muscles
- Gluteus Maximus
- Hamstrings
- Core Stabilizers
Target muscles
- legs
How to perform
- 1
Hold a dumbbell behind your legs with both hands.
- 2
Stand with feet shoulder-width apart.
- 3
Lower into a squat keeping chest upright and knees tracking over toes.
- 4
Push through heels to return to standing.
Safety & form
Train smart. Read these notes before adding heavy load.
