Dumbbell Hack Squat: No-Machine Hack Squat Alternative

If you’re ever short on equipment and want to hack squat, all you need is a set of dumbbells, some weight plates and a little creativity.

Let’s take a moment and get acquainted with one of the best hack squat variations you’re not doing: the dumbbell hack squat.

Find out the benefits and drawbacks of dumbbell hack squats. Plus which muscles work in your body when you perform this exercise?

Finally, we’ll look at this move compared to other hack squat alternatives when it comes to growing stronger, more developed quad muscles.

Why Should I Hack Squat Instead of Squat?

If you’re exploring different hack squat alternatives, you’re probably no stranger to the different types of equipment you can use for this move.

We’ve got the hack squat machine of course. But you may also want to try Smith machine hack squats, landmine hack squats, reverse hack squats or barbell hack squats.

Ouf, that’s a lot of variations! But what is the difference between a hack squat vs. a squat anyway?

Quad Focus

The main difference is that hack squats target your quadriceps for hypertrophy, while traditional squats (here, we usually mean barbell back squats) are more of a full-body move.

The effects of various stance widths in a traditional squat can emphasize different muscles in your legs.

And although traditional squats certainly work the quads, they put equal emphasis on your glutes and hamstrings.

The quads are made up of four muscles: Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedius. When we study this muscle group, the Vastus Lateralis and Vastus Intermedius seem to be the best predictors for quad hypertrophy among the group.

To learn more, you can explore: Vastus Lateralis and Vastus Intermedius as Predictors of Quadriceps Femoris Muscle Hypertrophy after Strength Training.

Shoulder Loading

Hack squats place the weight directly on your shoulders. Compared to a back squat, where your weight is loaded slightly behind your shoulders, hack squats’ weight placement make this move an easier one for your upper body.

Core Engagement

It’s all about abs, baby!

In a traditional barbell back squat, you use your core to keep you up.

Hack squats, at least when performed on a machine, offer a back pad for support. This is both a blessing and a curse. If you experience hips that hurt during squats, keeping your back straight and pinned against a back pad takes some of the deep hinge out of your hips.

On the other hand, you’ll need to use your core muscles to make up for the stability if you’re squatting with free weights. If you find it tough to engage your abdominal muscles, you may struggle with back squats.

But unless you practice, you can’t improve! Hack squats reduce the effort from the core, but also don’t allow you to strengthen your abs as much as a barbell squat would. It’s a double-edged sword.

How to Do a Dumbbell Hack Squat

To perform a dumbbell hack squat:

• Equipment: Grab a set of medium dumbbells or one heavy dumbbell and two weight plates with a large enough surface area for you to rest your heels on.
• Set-Up: Place your weight plates on the floor at a distance that allows you to stand with your feet shoulder-width apart. Elevate your heels and place them on your weight plates. Your toes should stay touching the ground.
• Squat: Holding your weight, send your hips back as far as you can while keeping your chest proud. Bend your knees to descend into a squat.
• Reverse: From the bottom of your squat, drive through your heels to bring your body back up to a standing position.
• Reps: If you’re training for quad hypertrophy, aim for 3-4 sets of 8-12 medium-weight reps. For strength, repeat for 3-4 heavy sets of 5-8 reps.

Dumbbell Hack Squat Muscles Worked

Hack squats and barbell squats work the same muscles but in different proportions.

Hack squats target your quadriceps muscles. Although they do work the other muscles in your legs, the hack squat is a great way to train if you’re hoping to isolate your quads.

During hack squats, the working muscles include:

Quadriceps

Your quadriceps femoris muscles (“quads”) flex your knees. When you get to the bottom of your squats, you’ll need a deep bend in the knees to help your body descend into the squat. Engaging your quadriceps will help you get there, so it’s important to make sure they’re strong.

Hamstrings

The hamstrings sit on the backs of your thighs. These muscles extend your hips at the top of a squat. They also help with knee flexion when you descend. This makes hamstrings an integral part of your squat. Always stretch your hamstrings after you squat. It’s a good idea to warm them up too.

Active workouts like high knees or leg swings will help prepare these leg muscles for healthy hack squats. Many people have tight hamstring muscles due to increasingly sedentary lifestyles. The effect of hamstring tightness includes inhibiting your stability and agility.

Because the hamstrings serve a double purpose of hip extension and knee flexion, they’re extra susceptible to injuries. Stretch, stretch, stretch and really make sure your muscles are ready to go before you get your hamstrings into deep squat positions.

Glutes

The gluteal muscles (your butt muscles) help keep the pace of your movement as you drop and come back up in your squats. This muscle group is made up of three muscles: the gluteus maximus, gluteus medius and gluteus minimus.

These are some of your strongest lower body muscles. It’s a good idea to engage your glutes at the top of a squat. Not only is this proper form, but it can be one of the best exercises for a round butt.

Calves

Your calves keep your body stable and connect you to your feet to stay grounded. The calf, made up of the soleus muscle and the gastrocnemius, helps you to plantarflex your foot (point your toes downward).

After you come to the bottom of your squat, your calves will engage to help you drive up through the heels and feet to bring yourself back up to a standing position.

Benefits of Dumbbell Hack Squats

Versatility

Is the hack squat machine occupied? Are all the squat racks in use?

The dumbbell hack squat is a great move to tack on to your leg day when your regular equipment isn’t available to you.

This move truly shows the versatility of hack squatting. Because you can use makeshift equipment for hack squats like weight plates and dumbbells, there’s really no excuse to skip this move for bigger quads during your leg day.

Creativity

A dumbbell hack squat most likely isn’t something you do every day. If you don’t practice this move often, it can put a spin on your otherwise boring workout routine.

Although it’s always good to progress on the same basic moves and increase your weight each time for progressive overload, you don’t want anything in the gym to feel boring.

Monotonous workouts, where you do the same thing every time can make you feel a lack of motivation. You may feel like you’re too lazy to work out or even like you might need a nap after your workout from boredom.

Trying new things is always a good way to improve your focus and cognition when it comes to staying sharp in the gym.

The Takeaway

In short, this is one of the most creative ways to hack squat!

If you don’t like working out with a barbell or machines, dumbbell hack squats are a great way to use alternative equipment so you don’t miss out on one of the best moves for quad hypertrophy.

Remember to always eat your protein to refuel after squatting and to get adequate rest and hydration. All these steps can help put you in optimal shape so your quads have room to grow after leg day.

References

Enseki, K., Harris-Hayes, M., White, D. M., Cibulka, M. T., Woehrle, J., Fagerson, T. L., Clohisy, J. C., & Orthopaedic Section of the American Physical Therapy Association (2014). Nonarthritic hip joint pain. The Journal of orthopaedic and sports physical therapy, 44(6), A1–A32. https://doi.org/10.2519/jospt.2014.0302

Kemp, J. L., Mosler, A. B., Hart, H., Bizzini, M., Chang, S., Scholes, M. J., Semciw, A. I., & Crossley, K. M. (2020). Improving function in people with hip-related pain: a systematic review and meta-analysis of physiotherapist-led interventions for hip-related pain. British journal of sports medicine, 54(23), 1382–1394. https://doi.org/10.1136/bjsports-2019-101690

Lorenzetti, S., Ostermann, M., Zeidler, F., Zimmer, P., Jentsch, L., List, R., Taylor, W. R., & Schellenberg, F. (2018). How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC sports science, medicine & rehabilitation, 10, 14. https://doi.org/10.1186/s13102-018-0103-7

Schwarz, N. A., Harper, S. P., Waldhelm, A., McKinley-Barnard, S. K., Holden, S. L., & Kovaleski, J. E. (2019). A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women. Sports (Basel, Switzerland), 7(10), 215. https://doi.org/10.3390/sports7100215

Spiliopoulou P, Methenitis S, Zaras N, Stasinaki A-N, Krekoukia M, Tsitkanou S, Terzis G. Vastus Lateralis and Vastus Intermedius as Predictors of Quadriceps Femoris Muscle Hypertrophy after Strength Training. Applied Sciences. 2022; 12(18):9133. https://doi.org/10.3390/app12189133