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More than likely, theyre using a hack squat machine.

But you dont have to ditch thebodyweight squatjust yetits a classic for a reason.

A weighted pad goes on your shoulders for resistance as you squat.

woman sweating in the gym

a certified personal trainer andTonalstrength coach

A hack squat can also be done using a barbell for resistance instead of a machine.

This is typically what is meant when people say barbell hack squat.

Hack squat machine:

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Woman walking on a treadmill at the gym.

It works the lower body, but also the upper body.

Specifically, the upper back muscles, [including the] traps, rhomboids, and lats.

If you dont have access to the machine, give the barbell hack squat a try.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

This is a more focused exercise, predominantly meant to isolate the quads.

The drawback is less involvement from other areas of the lower body, like yourposterior chainand stabilizing muscles.

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This can allow someone to bypass those challenges in the short-term while still getting a really powerful muscle-building stimulus.

Healthy female training in the gym, performing a hip thrust.

Landicho demonstrates how do a bodyweight squat, below.

The squat works your lower body similarly to the hack squat machine.

However, because youre free-standing, the bodyweight squat also strengthens your core muscles.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

They work as stabilizers to keep your body upright and stable.

Its a very versatile movement to help improve mobility, strength, and conditioning, Rodonis says.

Because there are so many variations of the squat, it can be used in many different ways.

The bodyweight squat is incredibly versatile, Rodonis says.

Think: a bodyweight squat followed by a jump squat.

Bodyweight squats are also low impact and feel great on the body, Rodonis says.

This is a movement every human must master to improve quality of life.

You dont need a gym membership or special equipment to do the squat.

That external resistance is what will force the body to adapt.

According to Rodonis, the bodyweight squat is a great exercise for building a strong foundation.

For the seasoned lifter, its a great way to continue practicing form and building muscular endurance.

There are great ways to include them in your lifting program, he says.

The bodyweight squat works your lower body and core, which increases your stability and balance.

But you dont necessarily have to choose one exercise over the other.

Incorporating both hack squats and bodyweight squats into your routine gives you the best of both worlds.

Clark DR, Lambert MI, Hunter AM.

Trunk Muscle Activation in the Back and Hack Squat at the Same Relative Loads.

J Strength Cond Res.

2019 Jul;33 Suppl 1:S60-S69.

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