The dumbbell hack squat is a great routine to incorporate in your leg day workout. The exercise builds and tones your lower body.
However, you should not perform the dumbbell hack squat if you have knee or back pain. This will aggravate the existing condition.
You will require a pair of identical dumbbells to perform this exercise. Use weights that are in line with your endurance levels and fitness needs.
How to do dumbbell hack squat:
- Start by holding the dumbbells on your sides at arm’s length. Ensure that your feet are shoulder-width apart.
- Keep your torso straight and push your knees forwards. Slightly point out your toes. Alternatively, you can place weight plates to support your heel. This marks your starting position.
- Gently lower your body while holding the weights until your thighs are almost parallel to the floor. Ensure that you engage your core.
- Gently rise back up to the starting position.
- Repeat 10 times for 3 sets.
WHAT MUSCLES DOES DUMBBELL HACK SQUAT WORK?
QUADRICEPS AND HAMSTRINGS
The dumbbell hack squat mainly targets your thigh muscles, particularly quadriceps and hamstrings.
The exercise builds and strengthens the back and front of your thighs, hence improving your lower body appearance.
The routine works your calve muscles. While lowering and lifting your body, you engage your calves and knees.
This plays a significant role in strengthening your legs. Furthermore, your physique and athletic performance improve.
HIP FLEXORS AND GLUTEUS MUSCLES
The dumbbell hack squat enables your hip flexors to be stable and flexible. Moreover, the exercise builds and shapes your gluteus muscles.
The technique also works your arm muscles. For instance, the action of holding the dumbbells strengthens and builds your wrist flexors. Besides, your grip strength improves.
The technique engages your core. This plays a vital role in boosting your core power. A strong core improves your coordination and balance.
DUMBBELL HACK SQUAT BENEFITS
STRENGTHENS YOUR LOWER BODY
Your lower body has some of the most powerful and strongest muscles. The dumbbell hack squat targets your lower body, therefore strengthening them. Stronger lower body enables you to move more with minimal strain.
MINIMIZES RISK OF INJURY
Therefore, your physical health improves.
ENHANCES YOUR ATHLETIC ABILITY
The dumbbell hack squat builds and strengthens your legs. This enhances your athletic capabilities. For instance, you are able to jump and sprint.
Additionally, you are able to do other workouts that target your legs, with minimal strain. Therefore, your endurance and performance level at the gym improves.
The dumbbell hack is a great exercise to burn calories especially in your lower body. Therefore, you appearance improves. You are able to enjoy well- sculpted legs. Harvard Medical School assets that an individual weighing 70 kilograms (about 150 pounds) can lose 223 calories after performing the squats for about 30 minutes.
ENHANCES CORE POWER
As you perform the dumbbell hack squat, you engage your core. This boosts your core strength. A strong core is important since it reduces back pain, promotes balance, and maintains good posture.
ALTERNATIVES TO DUMBBELL HACK SQUAT
DUMBBELL SUMO SQUAT
A dumbbell sumo squat is also a great exercise to work your legs muscles. You will require one dumbbell to perform this exercise. Select a dumbbell that is in line with your fitness requirements and endurance level.
How to do dumbbell sumo squat:
- Grab the one end or middle of the dumbbell with both hands. Ensure that the dumbbell is perpendicular to the ground.
- Spread your legs wide almost twice your shoulder- width. Suspend the dumbbell in the middle of your legs. Use your heels to support your body weight. Slightly lean your torso forward. This is your starting position.
- While inhaling, bend your knees and hips until they are almost parallel to the floor. Keep your chest out and arch your back naturally. Pause in that position for 3 to 5 seconds.
- While exhaling, push your knees and hips up to the starting position. Keep your lower back and abs tight throughout the exercise.
- Perform 10 reps of the exercise for 3 sets.
The jump squat is a great alternative since it works your lower body muscles, such as hips, quads, hamstrings, and glutes.
Additionally, it is a powerful aerobic routine. You do not need any equipment to perform this exercise.
How to do the jump squat:
- Start with a shoulder-width stance. Bend your elbows in front of your chest and place your palms together.
- Perform a squat until your thighs are slightly above your knees. Ensure that you engage your core.
- Jump up explosively. Release your hands while jumping. On landing, position yourself to the squatting position. Ensure you land with both feet on the ground for stability. This marks a complete rep.
- Repeat the technique 10 to 12 times for 3 reps.
DUMBBELL HACK SQUAT MISTAKES TO AVOID
USING HEAVY WEIGHTS ABOVE YOUR ENDURANCE LEVEL
Some people tend to confuse that the heavier the weights, the more effective the exercise. This result in an opposite effect.
While performing the dumbbell hack squat, your knees should be positioned at 90 degrees. However, using heavier dumbbells that are beyond your endurance level prevents you from reaching the right position. Focus on getting the right technique before increasing the weights.
WRONG FEET PLACEMENT
The success of the workout also depends on your feet placement. Placing your feet wider than your shoulder- width affects the quality of the exercise.
Therefore, you are not able to work the targeted muscles effectively. Avoid using too much weight plates to elevate your feet since they might strain your legs.
The dumbbell hack squat is a great routine to strengthen, tone, and build your lower body. Ensure that you get the right technique before commencing the exercise.
You can consult your fitness trainer for further guidance. You can also perform other variations of the hack squats to strengthen your legs.