About this exercise
A squat variation where the dumbbells are held behind the body near the calves, replicating the mechanics of the original barbell hack squat and placing strong emphasis on the quadriceps while keeping the torso upright.
Dumbbell Hack Squat
Step by step instructions, muscle activation and variants for the Dumbbell Hack Squat.
MediumQuadriceps
How to Perform
- Stand upright holding a dumbbell in each hand behind your legs, near your calves
- Set your feet shoulder-width apart with toes slightly turned outward
- Keep your chest tall and core braced throughout the movement
- Bend your knees and descend into a squat, lowering the dumbbells toward the floor
- Keep the dumbbells close to your calves throughout the descent
- Drive through your heels to stand back up to the starting position
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstringsCalves
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Hack Squat
The Dumbbell Hack Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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