Leg day debates can get heated—and nothing sparks more controversy than the age-old question: Hack squat or leg press? If you've ever stood between these two intimidating machines, unsure which one will sculpt your quads or save your knees, you're not alone. Let’s settle the score and help you confidently conquer your next lower-body workout.
You will know:
Quick View
- Hack Squat = More quad activation, upright torso, closer to traditional squats.
- Leg Press = Easier on the lower back, higher load capacity, safer for beginners.
Both build massive legs—but they serve slightly different purposes.
Hack Squat: What is, How to, Common Mistakes
What Is a Hack Squat?
The hack squat is performed on a 45-degree machine where your back is supported and your feet are placed on a platform. It mimics the motion of a barbell squat but with a controlled path and less strain on your spine.
Pros:
- Quad-dominant
- Great for building the teardrop muscle (Vastus Medialis)
- Ideal for learning squat movement patterns
- Adds variety to barbell squats
Cons:
- Can stress knees if not aligned properly
- Less glute and hamstring engagement
How to do Hack Squat?
Equipment: Hack Squat Machine
Setup:
- Position your back against the back pad.
- Place your shoulders under the shoulder pads.
- Feet shoulder-width apart on the platform with toes slightly turned out.
- Keep your head up and back flat against the pad.
- Unlock the safety handles.
Movement:
- Inhale and slowly lower the weight by bending your knees.
- Keep your knees in line with your toes.
- Go down until your thighs are about parallel to the platform or slightly lower if flexibility allows.
- Exhale and push through your heels to return to the starting position.
- Don't lock out your knees at the top; keep a slight bend.
Reps & Sets:
- Beginners: 3 sets of 8–10 reps
- Intermediate/Advanced: 3–4 sets of 10–15 reps, progressive overload for hypertrophy
Common Mistakes to Avoid
Mistake |
Why It's Bad |
Fix |
Heels lifting off platform |
Reduces power and increases knee strain |
Keep full foot contact |
Rounding the back |
Risks injury |
Always keep back flat against pad |
Going too shallow |
Limits muscle activation |
Aim for 90° or deeper if mobility allows |
Locking out knees |
Can strain the joint |
Maintain a slight bend at the top |
💬Ben Pakulski (IFBB Pro): “Hack squats are my go-to for teardrop development. They force quad isolation like nothing else.”
Who Should Use the Hack Squat?
This movement is ideal for:
- Intermediate and advanced lifters looking to grow their quads
- Those wanting to improve squat form without a barbell
- People with lower-back sensitivity who still want squat depth
Pro Tip: Keep your heels down and knees aligned over your toes. Going too deep can strain your knees unnecessarily.
Leg Press: What is, How to, Common Mistakes
What Is a Leg Press?
The leg press involves pushing a weight platform away from your body while lying back at an angle. It isolates the legs without loading the spine, making it beginner-friendly and joint-safe.
Pros:
- Higher load capacity
- Low back and knee support
- Great for hypertrophy
- Easy to control form
Cons:
- Easy to cheat by overloading
- Less core and stabilizer activation
- Not as functional as squats
How to do Leg Press?
Equipment: 45-degree leg press machine (most common)
Setup:
- Sit on the machine seat with your back and head resting comfortably against the pad.
- Place your feet shoulder-width apart on the footplate.
- Toes slightly angled out.
- Heels flat.
- Grip the handles beside the seat.
- Disengage the safety pins by pushing the platform slightly and rotating the side handles outward.
Movement:
- Inhale, and lower the platform by bending your knees toward your chest in a controlled motion.
- Keep your heels on the platform.
- Go down until your knees form about a 90° angle.
- Exhale, and push the platform back up by extending your legs.
- Do not lock out your knees at the top.
Reps & Sets:
- Beginners: 3 sets of 8–10 reps
- Intermediate/Advanced: 3–4 sets of 10–15 reps for hypertrophy or 6–8 for strength
For the position of the feet, please refer to the following diagram：
Common Mistakes to Avoid
Mistake |
Why It's Risky |
Correction |
Knees caving inward |
Increases knee strain |
Focus on pushing knees out |
Lifting your lower back |
Adds pressure to spine |
Reduce weight and maintain full contact |
Locking out knees |
Joint strain and injury risk |
Keep a slight bend at the top |
Going too deep |
Can round back and cause injury |
Stop at ~90° hip/knee angle |
Who Should Use the Leg Press?
Perfect for:
- Beginners or those returning from injury
- Lifters who want to overload the legs safely
- Bodybuilders aiming to isolate the quads with heavy volume
Pro Tip: Play with foot positioning—high for more glutes, low for more quads. Just never lock your knees at the top!
💬 “I always struggled with back pain during squats. Leg press gave me the confidence to keep building leg strength.” – Jenna, 32, home gym user
Muscle Showdown: Who Hits What?
Muscle Group |
Hack Squat |
Leg Press |
Quadriceps |
BIG focus |
Big focus |
Hamstrings |
Yes |
Yes |
Glutes |
Yes |
Yes |
Core |
Engaged strongly |
Less engaged |
Lower Back |
Supports more |
Supported by seat |
Calves |
Activated |
Less so |
Bottom line: The hack squat targets your quads intensely and engages your abs and lower back with the stabilization required to maintain your balance.
The leg press zeroes in on quads, glutes, and hamstrings with less demand on balance, thanks to its seated position
Range of Motion: Which Moves More?
Here’s where hack squats take a slight lead. Because you stand and squat in an upright position, you can generally go deeper—your thighs can dip below parallel. This greater range activates more muscle fibers, helping build strength and muscle faster.
Leg presses offer a more limited, controlled motion, generally stopping when your knees hit about a 90-degree angle. This controlled range suits those who want consistent movement or have mobility issues
Hack Squat vs Leg Press for Strength?
Strength development relies on progressive overload and neural adaptation. While neither move replicates the exact mechanics of a barbell squat.
- Hack squats more closely mimic the squat pattern and help improve bottom-end strength.
- Leg presses allow for heavier loads and volume-based strength.
Winner for strength? Tie—depends on your training block.
What About Weight and Safety?
The leg press allows you to pile on more weight because your back is supported and you’re pushing against a platform. No need to balance the weight, so you can smash those quads with heavy loads.
With the hack squat, since the weight rests on your shoulders, how much you can lift depends on your ability to stabilize yourself. That means you might lift less weight but get more core activation – a cool bonus if you want a full-body challenge
Which One to Choose? Here’s Your Game Plan
Pick Leg Press if:
- You’re starting or rehabbing an injury
- You want to load heavy safely
- You prefer a stationary seat and supported back
- You want to focus mainly on your quads, glutes, and hamstrings without fuss
Pick Hack Squat if:
- You want to smash your quads with more core and back involvement
- You like a deeper squat motion to stretch and work muscles differently
- You want to mimic traditional squats but with machine safety
- You’re ready for an advanced challenge and want better athletic carryover
Can’t Decide? Use Both!
The best leg workout might just borrow from both worlds. For example, start your leg session with hack squats to activate muscles through a deep, dynamic motion. Then finish with leg presses to pump those muscles hard with heavier loads and controlled reps.
Quick Pro Tips for Both Exercises
- Always warm up your legs well before jumping into heavy hack squats or leg presses.
- Keep your feet placement varied on the platform to emphasize different muscles (e.g., higher for glutes, lower for quads).
- Focus on controlled movement, maintaining a full range of motion, and avoid forcefully locking out your knees.
- Listen to your body—if one feels uncomfortable, try adjusting stance or switch to the other machine.
Equipment Note: What If My Gym Has One But Not the Other?
So you've planned your leg day, prepped your playlist, and strolled into the gym—only to find they’ve got the leg press, but no hack squat machine (or vice versa). Don’t sweat it. Here's how to adapt and still crush your workout:
👉 If Your Gym Only Has a Leg Press Machine :
No hack squat? No problem. The leg press can still torch your quads, hamstrings, and glutes. Just tweak your foot placement for maximum muscle recruitment:
- Feet High on the Platform: Targets glutes and hamstrings.
- Feet Low on the Platform : Emphasizes quads (similar to hack squat).
- Narrow Stance : Hits outer quads.
- Wide Stance: Focuses more on inner thighs and glutes.
You can even replicate the vertical feel of a hack squat by doing single-leg presses for more intensity and depth. For extra quad burn, finish with bodyweight sissy squats or goblet squats.
👉 If Your Gym Only Has a Hack Squat Machine :
Missing the leg press? You can still get similar volume and versatility with a hack squat:
- Elevate Heels (with plates or wedges) : Shifts emphasis to the quads, similar to low foot placement on the leg press.
- Adjust Foot Position on Platform: Moving your feet higher will engage glutes and hamstrings more.
- Add Time Under Tension: Slow down the eccentric phase for more hypertrophy-focused training.
Smart Alternatives for Hack Squats & Leg Presses
Maybe you train at a minimalist gym, your home setup is still growing, or your local fitness studio just isn’t equipped with these machines. Don’t worry — you can still build strong, muscular legs using free weights, resistance bands, and bodyweight movements. Here’s how to mimic the benefits of both hack squats and leg presses — no machines required:
1. Goblet Squats
- Why it works : Mimics the upright torso and quad focus of a hack squat.
- How to do it : Hold a dumbbell or kettlebell at chest level. Keep your torso vertical as you squat deep.
- Pro tip : Use a heel wedge (weight plates or squat wedges) to increase quad activation.
2. Front Squats (Barbell or Dumbbell)
- Why it works : Loads the front of the body, targeting quads while also challenging your core.
- Bonus : You don’t need much weight — focus on form and tempo for leg gains.
3. Split Squats (Bulgarian or Static)
- Why it works : Builds strength and balance, and allows for deep quad and glute engagement.
- Equipment needed : Dumbbells or bodyweight and a bench or step.
4. Sissy Squats
- Why it works : One of the best bodyweight exercises for isolating the quads.
- Caution : Requires good knee health and ankle mobility — start slow and control the movement.
5. Resistance Band Leg Press
- Why it works : A solid substitute for those training at home. Attach a strong band to a base or your feet and press out while lying on your back.
- Great for: Home workouts, rehab, or finisher sets.
6. Wall Sits
- Why it works: Easy, brutal, and effective. Builds isometric strength and endurance in your quads and glutes.
- Level up: Add a dumbbell on your lap or resistance band around your thighs.
FAQs
Is one better for beginners?
Yes — Leg Press is better for beginners:
More stable
Less balance or coordination is required
Easy to learn proper form
Which is safer for my back and knees?
Leg Press puts less strain on the spine, especially if your form is tight
Hack Squat can stress the knees if you go too deep or use poor form
Which is better for glutes?
Hack squat hits glutes more if you go deeper
Leg press activates glutes more when your feet are higher on the platform
Do they help with vertical jump or athletic performance?
Somewhat, but not as much as free-weight compound lifts like squats, lunges, or power cleans.
For athletes:
Hack squats are more functional
Leg press is more for muscle isolation and hypertrophy
Which machine is harder?
Most people find hack squats more challenging due to:
The upright posture
The need for more quad and glute coordination
Less mechanical assistance than the leg press sled
How often should I do hack squat or leg press?
Include them in your leg day 1–2 times per week , depending on your training split. Alternate if needed:
Week 1: Hack squat
Week 2: Leg press
Can I use lifting accessories like belts or knee sleeves?
Yes! Especially when:
Going heavy on hack squats (belt & knee sleeves help)
Doing high-rep leg presses (a belt can support your lower back)
Final Thoughts: Don’t Pick One—Program Both
Your legs don’t care about gym debates. They want progressive tension, consistent reps, and a solid mind-muscle connection.
So instead of “hack squat vs leg press,” the real mindset should be:
When should I use hack squats, and how do I pair them with leg press for the ultimate leg day?”
