Squats Before And After 3 week Challenge – The Easiest Way to Strengthen Your Legs

Having a hard time developing leg speed and power? Don’t sweat it. I was in the same position once, but as time goes, I realized that most of the exercises we did on the field was a waste of time.

So, I did my research, figured out a way, and that is how I came up with Hack squats before and after a 3-week challenge. I’ve tried it, others have tried it, and it has worked. So, I felt the need of sharing it with you. But first, let us understand a few things.

Why Hack squats?

As a workout fanatic, I find squatting exercises much easier and efficient than any other leg strengthening workout. Besides, I can perform them anywhere and at any time without working so hard unlike other exercises.

Clearly, everyone has their reason for performing squats. For me, it was about gaining leg power, speed, and reaction so that I can perform well in martial arts tournaments. It worked, but as time goes, I realized that I was doing more than just burning fat and building muscle.

I was not only giving my legs the exercise they need but also working out my entire body. Hack squats 3-week challenge is an advanced way of performing weighted squat. The exercises in this challenge are intended to help you build leg power in three weeks or less. But not only that. Here are some additional benefits

Benefits of Hack Squats Before and After

1.Build Your Whole Body Muscle

Squat does not only build the strength and muscles in your leg but also burns fats and build muscle throughout your whole body.

2. Improves Abs Development

When you perform squats, you will feel your stomach muscles contract. The more you add reps and weight when performing these exercises, you will realize a huge improvement of your abs muscles.

3. Enhances Mobility

In addition to increasing your lower body’s strength, squats encourage muscle mobility by focusing on all points of your leg muscles preventing muscle weakness during other activities that require cautious movements.

4. Burns Fat Effectively

Compared to many other fat burning exercises, squatting is much easier and can be performed anywhere and at any time. It burns the fat throughout your entire body while at the same time building your leg muscles.

5. Prevents Injuries

More often, injuries related to sports occur as a result of weak connective tissues, ligaments as well as stabilizer muscles. Squatting exercises prevent injuries by enhancing your balance, flexibility and the range of motion in your hips and ankles.

As you can see, squatting exercises offer many benefits, some of which I did not mention. The funny thing is, not everyone who engages in squatting exercises get to enjoy the benefits. Reason being, they do it wrong.

For you to benefit from the squatting exercises, I’m going to show you here; you will need a few things. Here are some of them.

What You Need For Squats Before And After Three Weeks Challenge


As you may already know, a dumbbell is one of the best equipment for muscle development. But just like any other machine, dumbbells available on the market differ in features, durability, performance and more.

Before you decide to buy dumbbells for squatting, it is important that you pay close attention to some few details. Here are some few tips.

  •  Durability – When choosing a dumbbell, ensure that the material used to make it is durable. Also, check if the painting job is better than what you see with other brands on the market.
  • Safety features – Because you are going to perform most of these exercises indoors and without a spotter or a trainer around, select adjustable dumbbells with a feature that holds dumbbells in safely such as a plate locking mechanism and more.
  • Space-friendly - Most of the exercises I’m going to mention here are better done indoors. So, ensure that the dumbbell you’ve decided to buy doesn’t require a large space. I would recommend dumbbells with stands simply because they allow you to organize your dumbbells.

A Barbell

A barbell is simply a long metal bar that holds several disks with different weights on both ends. But just like dumbbells, they vary in features, durability and more.What to look for

  • The strength of the bar – Ensure that the barbell you choose is strong enough to hold more weight.
  • Sleeves – Sleeves determine the amount of spin your barbell will have. If you are looking for a smoother spin, choose sleeves with bearings instead of bushings.

Also, focus on the whip, load capacity and more. Remember, you will be performing most of the exercises mentioned here indoors. So, find something that is space-friendly and safe.

A Squat Rack

A squat stand is simply designed to hold weights as you exercise. Just like barbells and dumbbells, they differ in features and many other things. When buying, look for a squat rack with safety pins that will catch your barbell in case it slips. Also, ensure that is durable and affordable.

Squat Rack vs. Power Rack

Squat racks are much cheaper and friendly than power racks. And that is the reason you will need it for these exercises. However, if you have more workout space and money to spend, I would recommend power racks simply because they are safer, rigid and most importantly, versatile.

Follow This 3 - Week Program

Week 1

1. 50 Squats Per Day

This exercise is intended to prepare your body for the exercises that are going to follow. So, ensure that you perform it correctly.

How to squat

Stand straight with your hands straightened before you and your legs widened about 10 centimeters. Lower yourself into a squatting position by bending your knees and then stand. Repeat the steps aiming for ten reps of 5 sets. While doing this workout, ensure that you are facing forward with your back straight.

2. Hack Squat Alternative – Barbells

Stand straight with barbells behind you. Your feet should be about 15 centimeters. Lower yourself to take the weight behind your back with both arms with your palms facing away from your back, With your back straight and face up, lower yourself by bending your knees reach 90 degrees and your thighs parallel to the floor.

Lastly, squeeze your thighs to get back to a starting position. Aim for ten reps of three sets for four days of the first week.

Week 2

1. Hack Squat

Position yourself under the machine’s shoulder pads with your back on the back pads. Widen your feet approximately, 15 centimeters with your toes pointed forwards; Your head should be up with your back flat on the machine.

With both your arms on the machine’s side handle, remove the safety bars. You can then lower yourself slowly until your thighs, and calves achieve a 90-degree angle. Pause and then go back to your starting position. Aim for 15 reps of 3 sets, four days of the second week.

2. Reverse Hack Squat

Position yourself on the hack machine. Ensure your back is flat on the machine’s pads and your shoulders against the shoulder pad. Widen your feet about 15 centimeters. You can then push yourself up to carry the barbell off the machine’s stack.

To do this, you will have to remove the safety bars by placing both your arms on the machine’s side handles. Lower the weight on your shoulders by bending your knees until your calves are at the right angles with your thighs. Pause for some few seconds and then get back to the starting position.

Remember not to lock your knees when going up. Start with 10-15 reps of 2 sets four days a week and increase the reps and weights as you advance.

Week 3

1. Dumbbell Squats & Press

Take a pair of dumbbells for each hand. Widen your feet about 10 cm apart and raise the weights to your shoulders. Lower your body until both your thighs are parallel to the floor then stand. Repeat the procedure several times without lowering the dumbbells. Aim for ten reps of three sets.

2. Back Squat

Equipment needed - Squat rack, barbells, and disks.

Stand between a squat rack with your feet widened approximately 10 cm and turned out about 30 degrees. Take the weight slowly and place it on your back. Lower yourself down as much as you can then stand slowly.

Repeat the procedure several times. Aim for ten reps of 2 sets, three times a week.

Additional Exercises For Week Three

  • 10-minute jog - Take a 10 minute light jog after performing week one's
  • 50 squats without weights and dumbbell squats - Follow the steps mentioned above.
  • Knee-to-chest Jump and sprints - Widen your feet shoulder width apart. Squat until both your knees achieve a 90-degree angle and your thighs parallel to the ground, jump up and vertically as high as you can and then land gently.

Repeat five times and then sprint. That should be one rep. Aim for at least five reps for five days of the week.

Additional Tip – Exercise Your Abs

The exercises mentioned in this article require you to have stronger abs. If you can, find a way to fix abs workouts in your weekly workout routine. For better results, I would recommend that you invest in an Abs machine. But just like dumbbells, barbells, and other equipment, find out what differentiates the abs machine you are about to buy from other available options.

For more tips on how to choose the best abs machine

Warning: Lower Back Pain After Squats – How to Prevent

These exercises will without a doubt strengthen your core and legs. Unfortunately, performing them wrongly might cause back pain. So, ensure you are following the steps mentioned above cautiously.

Start with lower weights, straighten your back as you lift weights and most importantly, take breaks to avoid overworking joints. If the back pain persists, ensure you see your physician for help.

The Bottom Line

Squats workout is one of the easiest exercises that offer a variety of benefits every athlete look for. The exercises in this article are intended for athletes who are looking forward to achieving leg power and strength much faster. However, doesn’t imply they are safe for everyone. 

If you are looking forward to achieving leg strength in a shorter period, but you’ve never done any these exercises before, start slow and increase the intensity as you advance. Lastly, ensure that you are exercising correctly to avoid back pain and other injuries that might slow you down.

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