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The muscle groups targeted are your quadriceps on the front of your thigh and your hamstrings on the back. Back Squat: Basic Overview. (2, 3) So, the back squat is actually better for trunk development and … Hack Squat vs. Back Squat. Generally speaking, you should target to front squat about 80-90% of the amount of weight that you back squat. That’s because the trunk is highly supported at an angle against a backrest. Squats work the muscles you can see in your lower legs, the quadriceps, and the ones that you cannot, your glutes and hamstrings. Muscles Used In The Back Squat. The muscles that you use are a little bit different, and maintaining a good ratio helps you maintain an even build. And according to studies, the BS elicits greater trunk activation than the HS. Now you can see how the squat works your entire leg, from the front to the back. Doing core movements, specifically exercises that target your transverse abdominals, may also help during healing and recovery. The back squat targets all the major muscle groups of the body, but its focus is on the posterior chain. The primary muscles worked are: ­– Glutes – Hamstrings – Quadriceps – Lower back (spinal erectors), upper back – Abdominals – Shoulders. The hack squat (HS) differs from the barbell back (BS) squat in many ways. In fact, back barbell squats are the more advanced squat movement. The back squat is a basic barbell strength exercise for the lower body with an emphasis on the quads, hamstrings, and glutes. As you improve a front squat or back squat, you will also improve the opposite kind of squat. You may want to try goblet squats, holding a kettlebell or weight in front, or front squats until your lower back pain resolves. The exercise also strengthens the entire core. 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