The sandbag hack squat is a very underused and underperformed exercise for developing the quads. It’s also a great exercise if you wish to avoid loading the spine as the weight is below your hips and reduces the forces and strain placed on the spine.

Teaching Points

  1. Hold the sandbag behind the body.
  2. Brace the abdominal and back muscles to maintain an upright posture.
  3. Initiate the squat by flexing from the knees and hips.
  4. Lower slowly to a comfortable position (thighs parallel to the floor if possible).
  5. From the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine.
  6. Keep knees in line with toes and heels down throughout.
  7. Return to the standing position and concentrate on getting the hips forward whilst squeezing the glutes.

Common Problems & Solutions

Error: Shoulders rounding.
Correction: Keep the chest proud and shoulders packed an retracted.
Error: Body leaning forward.
Correction: Stay tall and try to keep the chest facing forwards.