How to Hack Squat for Leg Mass & Strength | Legion

The best way to learn hack squat form is to split the exercise into three parts: set up, descend, and squat.

Load the hack squat machine with the desired amount of weight, then position your feet shoulder-width apart on the footplate with your toes pointed slightly outward, your shoulders against the shoulder pads, and your back against the backrest.

Grab the safety handles, then straighten your knees and use the handles to release the weight. 

Take a deep breath into your stomach and brace your abs, then while keeping your back pressed against the backrest, lower your body by bending your knees. Allow your knees to move forward in the same direction as your toes. 

Lower your body until the angle between your calves and thighs is 90 degrees or slightly less.

Drive your feet into the footplate and straighten your knees to return to the starting position. 

Here’s how proper hack squat form should look when you put all of this together:

The main muscles worked by the hack squat are:

• Quadriceps (quads)
• Hamstrings
• Glutes
• Calves

It also trains the core and lower back to a lesser extent, too.

Here’s how the main muscles worked by the hack squat look on your body:

The reverse hack squat is similar to the regular hack squat but you perform it facing the machine instead of away from it. This change in position shifts the emphasis to your posterior chain (the muscles on the back of your body), making the reverse hack squat an excellent option for those looking to build their glutes and hamstrings more than their quads.

The barbell hack squat trains the same muscles as the machine hack squat, so it’s a solid alternative if you don’t have access to a machine. Bear in mind, however, that using a barbell is more taxing on your lower back, grip, and core and requires more balance and coordination, so you generally have to start with light weights and gain strength more gradually. 

The landmine hack squat is a hack squat variation that uses a landmine attachment and barbell in place of a hack squat machine. Like the machine version, the landmine hack squat works all of your lower-body muscles, making it a viable option if you don’t have access to a machine or want to switch up your routine.

If your gym doesn’t have a hack squat machine, the Smith machine hack squat is a reliable alternative. The Smith machine provides stability and control similar to the regular hack squat, allowing you to train the same muscles effectively.

While not strictly a hack squat variation, the front squat is a valuable free-weight alternative that targets all of the same lower-body muscles. It’s a great substitute for those who prefer using free weights and want to build leg strength.

Comparing the hack squat vs. leg press doesn’t do either justice—both exercises offer unique benefits depending on your goals.

Thinking of the hack squat vs. squat as an either-or choice misses the full picture—both exercises bring valuable benefits depending on what you want to achieve.

Both the hack squat and back squat effectively train all your leg muscles. The difference is that the back squat trains more muscles throughout your body, and is thus better for gaining whole-body strength.

The hack squat, on the other hand, requires less mobility, balance, skill, and coordination and places less stress on your spine and joints, making it more suitable for beginners, those with limited flexibility, or people working around injuries.

Since it’s generally less taxing, the hack squat is also a good choice for doing extra leg volume (sets) near the end of a workout if you’re already fatigued.

Yes. The best alternative to the hack squat that doesn’t require a hack squat machine is the barbell hack squat. To perform the barbell hack squat, place a loaded barbell on the floor behind your legs, squat down and grip the barbell, then stand up.

To learn how to use a hack squat machine, follow the instructions above. Or, if you’d prefer more hands-on instruction, speak to a trainer at your gym. They should be able to show you how to use your gym’s hack squat machine and explain how to perform proper hack squat form. 

The pendulum squat is a lower-body exercise that uses the pendulum squat machine. Here’s how it looks:

One key difference between the pendulum squat and hack squat is their “resistance curve.” Simply put, each exercise challenges your muscles in slightly different ways throughout the range of motion.

Because of this difference, it doesn’t make sense to compare the pendulum squat vs. hack squat—each offers unique benefits, and incorporating both into your routine is best for developing proportional leg muscle and strength.