6 Illegal Exercises at the Squat Rack Station

Power racks or squat racks, play an important role for strength and power training. But in gyms and training rooms across the country, novice patrons commonly crowd the space doing pointless or even dangerous exercises that interrupt other gym-goers' workouts. Here's our list of illegal exercises to do at a power rack station—whether they're pointless to do or just annoying for others.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.


“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.

Furthermore, a study published in the Journal of Applied Physiology suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure.

Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program.