Lunges to Hacksquat
Lunges to hack squat is a compound bodyweight sequence that combines a forward lunge with a hack squat to target the quads, glutes, and hamstrings. The movement transitions between two complementary exercises to maximize lower body engagement.
How to do it
- Stand with feet hip-width apart and hands at your sides.
- Step forward into a lunge, lowering your back knee toward the ground.
- Push off your front foot to bring your feet together and stand upright.
- From standing, lower into a hack squat by hinging at the hips and bending the knees with the torso leaning slightly back.
- Return to standing and repeat the lunge on the opposite leg, continuing in an alternating sequence.
Form cues
- Keep your chest upright during the lunge.
- Drive through your front heel to return to standing.
- Keep your knees tracking over your toes.
- Breathe out as you push up to the starting position.
Breathing: Inhale as you lower into the lunge or squat, and exhale steadily as you push back up to the standing position.
Common mistakes
- Letting the front knee cave inward, which places unnecessary stress on the joint.
- Rushing the transition between the lunge and the squat, leading to a loss of balance.
- Leaning too far forward during the squat portion, shifting tension away from the quads.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 45–60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel acute discomfort in your knees or lower back, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often can I do lunges to hacksquats?
2 to 3 times per week is a solid frequency for most beginners to allow for adequate recovery.
What should I do if my knees hurt?
Reduce your range of motion or switch to a simpler variation like reverse lunges, and stop immediately if you feel sharp pain.
Can I do this exercise at home without equipment?
Yes, this is a bodyweight exercise designed to be performed anywhere without needing any gear.