Hack Squat - Phase 2 - Day 5 - Strength. Complete 8-10 reps of the Hack Squat. Keep the movement slow and controlled and drive the weight up. Performed correctly you'll not only overcome the risk of injury but target the legs with this effective compound movement for the legs. Follow these instructions and you should achieve strong quads, glutes and even hamstrings. Nick Jones - World Bodybuilding Champion & Zoran Lekic - Bodybuilder.