How To Do Hacksaw Squats With Free Weights Video

Hacksaw squats are forward lunges with free weights. Learn how to work out your lower body in this exercise video from a professional fitness trainer.

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Don't rest dumbbells on shoulders
Hinge forward 30 degrees at hip
Keep both knees bent
10 to 15 repetitions

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Carol Childers has been a physical fitness trainer for twenty three years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. She currently works with clients all over the country.

In this clip, a hacksaw squat is basically one legged. It's a lunge, which is a one-legged squat, but we're also going to add in a challenge of free weights, dumbbells. So you want to choose a weight that's going to fatigue that muscle in the front working leg in 10 to 15 reps. So, we can either hang them down here by our side in opposition to the movement or you can bring them up here on your shoulders; don't let them rest completely on your shoulders. Keep a slight lift with your hands. Find which works best for you. You can do some of each. Now, the difference here in doing a straight down lunge is hinging forward about 30 degrees in the hip. That's going to make it so you'll force your way in the heel where it needs to be, to keep the knee behind the toe, and also to really target that point where the hamstring and the glute meet. Now, I'm just doing this hinged forward. My muscles are starting to shake holding on to this weight, but we inhale down, exhale, contract up, and the knee bends as a result of hip hinge not momentum. So we're actually contracting down, but inhale and then really release it up, keeping both knees bent in the back leg and the front leg, 10 to 15 reps with the weight that will fatigue you in three sets.

How to Do Hacksaw Squats With Free Weights Video

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