Quads
Hatfield Squat
The Hatfield Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
How to do it
- Set a safety squat bar in the rack and set the safety arms at waist height in front of you.
- Unrack the bar with the pads on your shoulders and the handles resting forward.
- Hold the safety arms or rack uprights in front of you with both hands.
- Sit straight down with an upright torso until your hips are below your knees.
- Stand up by pushing through your legs, using your hands only as much as needed to stay balanced.
Tips
- Use the hands for balance, not to pull yourself up, unless you are helping a hard last rep.
- Stay upright and let the legs do the lifting.
Common mistakes
- Pulling hard on the rack with the arms on every rep.
- Letting the bar tip you forward.
- Cutting the depth short.
Muscles worked by the Hatfield Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Hatfield Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Hatfield Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Hatfield Squat good for beginners?
The Hatfield Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the Hatfield Squat?
For example the Anderson Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Hatfield Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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