Barbell Squat or Dumbbell Squat: 3 sets of 8-10 reps (Base compound exercise). Hack Squat Machine: 4 sets of 10-12 reps (Here we focus on the quads). Experiment with foot positioning.

The hack squat redistributes the weight for greater emphasis on the quads and other leg muscles, using a hack squat machine that creates an angle to emphasis the front of the legs.

Whether you’re trying to find the best squat machine for you or just want to learn common squat machine names, here are 5 different types and how to use them.

Lower the bar back to the starting point under control and repeat. Why: The barbell hack squat is the OG move long before we formed orderly queues for the hack squat machines.

The hack squat redistributes the weight for greater emphasis on the quads and other leg muscles, using a hack squat machine that creates an angle to emphasis the front of the legs.