A squat performed with a safety squat bar while holding onto the rack handles or uprights for support, allowing an upright torso and heavy, stable loading of the quadriceps and glutes.
How to do the Hatfield Squat#
- Set a safety squat bar in the rack, duck under so the pad sits across your shoulders, and grip the rack handles or uprights in front of you.
- Stand up to unrack the bar and step back just far enough to squat, keeping your hands on the handles for balance.
- Brace your core and squat down under control, keeping your torso upright, until your thighs reach roughly parallel to the floor.
- Drive through your midfoot and heels to stand back up, using the handles only for balance rather than pulling yourself up.
- Reset your breath and core tension before starting the next repetition.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors))
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
