A hack squat works the entire lower body, targeting the calves, glutes, quads, and hamstrings. You’ll also be using your core to keep your body stabilized as you squat.

Hack squats focus more on the quads and glutes, instead of using core or back muscles. They can help build leg muscle, but unless you're a pro bodybuilder, regular squats are fine, too.

But lots of gyms don't have this type of specialized rig—so you can turn to this hack squat hack for a means to blow up your quads in a similar manner. All you need is a barbell and some plates.

Hack Squat Machine: 4 sets of 10-12 reps (Here we focus on the quads). Experiment with foot positioning. Romanian Deadlift with Dumbbells or Barbell: 3 sets of 10-12 reps (For hamstrings and glutes).

The Barbell Hack Squat. How: Start by standing in front of the barbell, feet under your hips in your usual squat stance.Squat down and grip the bar with an overhand grip. Keep your chest lifted ...

Basic back squats are a pillar of strength. ... The Gym Hack That Turns Your Squats Into a Full-Body Power Move. Madison Freeman. Wed, February 26, 2025 at 5:42 PM UTC. 3 min read.

To try the exercise, use a hack squat machine at the gym. READ MORE IN WORLD NEWS. HORROR FIND I'm a bodybuilder – my fit lifestyle hid cancer for five years.