This article is an extension of my 9 Highly Effective Belt Squat Alternatives (With Pictures) piece. There are some excellent lower body variations in this article as well.
What Are Hack Squats?
Hack squats are a popular lower body exercise that primarily target the quadriceps muscles. While traditionally performed using a hack squat machine, there are several effective alternatives and variations available. These alternatives serve as substitutes or replacements for hack squats, offering similar benefits and targeting the leg muscles.
A hack squat machine is a machine angled at approximately 45 degrees with a backrest, shoulder pads, and a pressing platform.
Weights are added to the side of a hack squat machine. The lifter lays back on the back support pad and places their shoulders under the shoulder pads. Feet are about shoulder-width apart. Most hack squat machines will have a safety lever that must disengage before beginning reps.
Once the safety lever is disengaged, you bend at your knees to the lowest range of motion you can control and stand back up. The barbell hack squat alternative will be described later in the article.
Read more: Which Squat Is Best For Lower Back Pain? (5 Examples)
Who Are Hack Squats Good For?
In my experience, hack squats are great for newcomers to resistance training, folks rehabilitating specific lower body injuries, and bodybuilders.
If you are new to the weight room and want to learn the basics of compound movements like the squat and front squat. The ease of use and built-in safety features make it an appealing option for lifters looking to take their training to the next level.
It is also appealing for those who are rehabbing lower body or midline injuries. Since you are not holding the weight on your trunk, like a back squat or front squat, the weight rests easily on the shoulders and decreases some of the spinal loading placed on your vertebrae.
I have seen bodybuilders far and wide utilize the hack squat to add volume and intensity to their workout sessions. The built-in safety features of the hack squat allow for immense fatigue of the leg muscles without having to worry about midline fatigue and injury as a result of said fatigue.
What Makes a Good Hack Squat Alternative?
It’s important to consider squat depth and range of motion when finding a replacement for hack squats. Ensuring proper depth helps activate the target muscles optimally and promotes overall leg strength. By reaching a suitable range of motion, you can engage the quadriceps and other stabilizer muscles effectively.
Per my research and experience, an effective substitute for the hack squat will accomplish the following: (1) it targets similar muscle groups as those working in the hack squat, and (2) it mimics the hack squat’s motor pattern.
Muscles Used In The Hack Squat
The muscles used in the hack squat are:
• Quadriceps
• Gluteus (maximus and medius)
• Hamstrings
• Calves
• Abdominals
The hack squat involves significant knee and hip flexion, making the quadriceps and gluteus maximus the primary drivers in helping you stand up from the bottom position.
In fact, in a study by Clark, Lambert, and Hunter (2017), subjects who used the hack squat could use significantly greater loads than in the back squat. While the back squat was shown to recruit more trunk (core) muscle activation, the hack squat appeared to have an advantage when it came to lifting more weight. As I mentioned, the bodybuilding community has known this for a while and uses this knowledge to increase their volume and intensity.
The remaining muscle groups (hamstrings, calves, abdominals) also contribute during the movement, but their involvement is much less than the quadriceps and glutes — mostly assisting with knee and hip extension.
Takeaway: An effective hack squat alternative must predominantly target the quadriceps and glutes.
Read my other article on Why Is The Hack Squat So Hard? or Best Leg Exercises That Don't Use Hamstrings
Hack Squat: Movement Pattern
As a machine-based exercise, the hack squat removes the stabilization that would normally be present in a free-weight movement like the back squat.
What I have told my clients over the years, regardless of exercise modification or alteration, just because you’re on a machine, doesn’t mean you get to forget about your midline and stabilizer muscles.
When replacing hack squats with alternative exercises, it is crucial to maintain proper form and rack position. This ensures that the intended muscles are adequately targeted and reduces the risk of injury. Focus on maintaining stability throughout the movements, and do not compromise your form for heavier weights.
Takeaway: The most effective replacements for the hack squat (whether they are machine-based or with free weights), will bring the lifter through a similar movement pattern.
The hack squat was one of the exercises I outlined in my article on the Best Leg Press Alternatives.
Hack Squat Alternatives
1. Leg Press
The leg press is a good alternative to the hack squat if you need no spinal compression but still need to target the quads and glutes.
Like the hack squat, the leg press is a machine-based exercise. Not only does it work the same muscle groups as the hack squat, but the leg press also places no axial load on the spine.
The leg press will also be less fatiguing than the free-weighted alternatives listed later in this article.
In my experience, the leg press is good for people who may not have the means or access to a fitness professional who can improve their form and technique on other compound movements.
If you really want to get the most bang for your buck out of every training session it’s wise to incorporate compound movements that tax your midline and coordination in addition to muscular fatigue. I’ll step off my soap box now.
I recommend 3-5 sets of 10-12 reps for hypertrophy gains on the leg press.
How To Do It
- Lie down on the machine and place your feet on the platform
- Your stance will most likely mirror your back squat stance
- When ready, extend your legs fully and disengage the safety catches
- Begin by bending at your knees until your thighs are at or below parallel
- Push the platform away from you to return to the starting position
Pro Tip
You’ll likely be able to load significantly more weight with the leg press than you can with the hack squat.
For this reason, I’d recommend making larger jumps in weight (50-90 lbs total per jump) when you first use this machine. Doing so will reduce the number of unnecessary sets you would have otherwise done.
We compared the leg press vs squat and leg press vs hack squat if you want to read more about these exercises' differences, pros, and cons.
2. V-Squat
The v-squat is a fantastic alternative to the hack squat because it primarily isolates the quads and uses a similar motor pattern.
The v-squat closely resembles the mechanics of a hack squat. As a machine-based exercise, it also removes the stabilization requirements seen in a free weight squat.
Although it works the quads and glutes, it requires a small amount of forward torso lean as you go through the full range of motion. Because of this, you’ll experience a bit more abdominal and back work with the v-squat compared to the hack squat.
I recommend 3 sets of 10-15 reps for optimal v-squat implementation.
How To Do It
- Step onto the v-squat platform and adopt your normal squat stance
- Ensure your shoulders are in contact with the shoulder pads
- Hold onto the handles beside your shoulders
- When ready, stand up and ensure the stopper releases
- Descend by bending at the knees
- Once you’ve achieved your desired depth, push the platform away to stand up
- Engage the stopper to step out of the machine at the end of your set
Pro Tip
To target your quads more during the v-squat, adopt a narrower-than-normal stance with your feet closer to the bottom of the platform.
Related Article: 9 Best Leg Exercises That Don’t Use Glutes.
3. Barbell Hack Squat
The barbell hack squat is a close variation to the machine-based hack squat exercise, making it a great substitute.
The barbell hack squat, which can be performed without a machine, involves holding a barbell behind your legs while maintaining a stable position. This variation provides a challenging workout session for your quadriceps and can be easily incorporated into your routine.
The barbell hack squat has almost all the same benefits as the hack squat. However, it will be more difficult to perform as it is a free-weight exercise. With this in mind, you’ll likely have to lighten the weight on the barbell and spend a few more workouts simply getting used to the range of motion.
I recommend 3 sets of 8-10 reps for the barbell hack squat.
How To Do It
- Load a barbell like you would for a deadlift
- Step in front of the bar
- Bend down and grab the bar
- Push the floor away to stand up
- As you stand, the bar will slide along the back of your legs
- Descend by bending at your knees and hips simultaneously
Pro Tip
If you’re having trouble with this exercise, I would recommend using a power rack to help you get the correct bar path.
Place the spotter arms at a height that positions the bar about knee-high and perform a couple of sets. As you get more comfortable, you can lower the height of the spotter's arms until you’re starting with the bar on the floor for each repetition.
This would be similar to a rack deadlift, but you’re starting with the barbell behind you.
Our Favorite Barbell for Powerlifting
The Rogue Ohio Power Bar is the best barbell for powerlifting because it has a massive weight capacity and aggressive knurling that gives you the best possible grip on the bar. This is one of the strongest and most dependable power bars for its price.
Check out other best powerlifting barbell options in our full review.
4. Goblet Squat
The goblet squat is comparable to the hack squat but uses a dumbbell (or kettlebell) as the implement instead of a machine.
While it’s often used as a stepping stone to more advanced squat variations (front, back, safety bar), don’t sleep on the goblet squat. It allows the lifter to keep a reasonably upright torso throughout the movement. When performed correctly it is just as much a strengthening activity as it is a corrective exercise.
At my gym, we use the goblet squat daily to develop proper leg strength and form. It is a one-stop shop for all things squat. My two cents, if you’re not already incorporating the goblet squat into your routine, you need to reconsider.
Recommendation for the goblet squat will depend on your training goal. I would recommend 3-5 sets of 10 reps to start getting used to the movement.
Learn to master the goblet squat and compare it with the front squat by reading my complete guide.
How To Do It
- Grab a single dumbbell and hold it vertically
- Your grip should have your palms supporting the underside of the upper part of the dumbbell
- Keep the dumbbell close to your chest at all times
- Simultaneously break at the knees and hips to descend
- Keep your balance in your mid-foot as you reach the bottom position
- To stand up, think about pushing the floor away
- Remain upright throughout the movement, especially as you ascend
Pro Tip
A common complaint with the goblet squat is sore wrists. I’d recommend keeping your elbows tucked in and close to your torso to avoid this. This will have you supporting the dumbbell more efficiently and limit the demand on your wrist joints.
Our Favorite Kettlebell for Goblet Squats
The Rogue E-Coat Kettlebells are our favorite choice for goblet squats. They are made of durable material with a coating that resists corrosion. They're also modestly priced and increase in size as the weight increases, making them versatile for many training styles.
They're one of the best kettlebells you can buy for the money.
Kettlebells are good for goblet squats for several reasons.
Firstly, the kettlebell's shape allows for a comfortable grip, making it easier to hold during the exercise. Secondly, the weight distribution of the kettlebell is ideal for goblet squats, as it counterbalances the body weight and helps maintain proper form.
In addition, the goblet squat is an excellent exercise for building lower body strength and improving mobility, and using a kettlebell can increase the intensity of the exercise.
The kettlebell also allows for variations in grip and positioning, targeting different muscles and adding variety to the workout.
You can also wear wrist wraps, which help your wrist joint stay neutral. Check out my article on the Best Wrist Wraps For Lifting.
5. Landmine Squat
The landmine squat is a great substitute for the hack squat, as it allows you to remain fairly upright and load your quads effectively.
The landmine squat is often used when lifters find that the dumbbell they use for the goblet squat has become too cumbersome. With the landmine squat, a portion of the weight on the barbell is carried by the bar itself, making it a more manageable exercise to load.
While you can place the unloaded side of the barbell in a corner to perform this exercise, a landmine attachment will save your walls from getting chewed up as the bar moves — Get your attachment now.
I would recommend 3 sets of 12 reps for the the landmine squat.
How To Do It
- Place a barbell in the landmine attachment (or wedge one end in a corner)
- Add weight to the opposite end of the barbell
- Generally, it’s best to use plates no larger than 25lbs as anything larger will limit your range of motion
- In one smooth motion, lift the bar from the floor to a position in front of your chest
- Angle your feet back a bit so your torso is leaning slightly forward, then start your descent
- Once you reach the correct depth, stand back up
Pro Tip
For the landmine squat, I suggest setting your stance slightly back and allowing your torso to lean forward into the bar.
The minor forward lean from this position will help you avoid shifting too much weight into your heels and curb the sensation of falling backward as you squat down.
Our Favorite Equipment for Landmine Squats
6. Belt Squat
The belt squat is a solid substitute for the hack squat exercise, as you can closely mimic the upright torso and knees forward position that is present in the hack squat.
Having trained at several different facilities over the years the actual belt squat machine is a unicorn when it comes to common gym equipment. Their prevalence is trending upward, but still not incredibly mainstream. If you are blessed with a training facility with this option, congratulations (I’m just a little jealous, that’s all).
If you don’t have the actual belt squat machine you can always get creative. I’ve seen folks use a landmine attachment with a dip belt, standing on two boxes with a weight between the boxes connected by the same dip belt, and the more adventurous cable machine option.
Provided you can get to a deep range of motion without the plates hitting the floor, any of the previously mentioned variations will replace the hack squat. Do be careful. An equipment failure is likely to land you a prominent spot on the latest ‘gym fail’ video, which I will watch.
Belt squats can be performed at several different sets and reps (like 10 sets of 10 for German Volume Training). I would recommend starting with 3 sets of 10 reps.
How To Do It
- While wearing a dip belt, fasten it to the belt squat machine using a carabiner (you might have to kneel to do this)
- Without lifting the plates, place your feet into your preferred stance
- Gently place your hands on the handrails and stand up fully
- Push away the stopper, so you can descend uninterrupted
- While using the handrails to keep balanced, bend at your knees
- Once you’ve achieved the correct depth for you, stand up by pushing the platform away
Pro Tip
Want to target your quads even more? Use a pair of heeled squat shoes. The heel will force your knees forward slightly, allowing you to achieve greater depth and making your quads work even harder.
Our Favorite Belt Squat Machine
A belt squat machine is a piece of exercise equipment commonly found in gyms that allow users to perform squats without holding a weight in their hands. Instead, the user wears a belt around their waist, which is attached to a cable that runs through the machine.
The user then stands on a platform and performs the squat movement while the belt and the cable support the weight. Belt squats can be a great alternative to traditional squats for people with back or shoulder injuries and those who want to vary their squat routine.
The Titan Fitness Belt Squat Machine has one of the lowest prices on the market, and the diamond plate platform is thick and durable. You can also store your plates on the back, or you can remove this if space is an issue.
7. Front Squat
The front squat is a free-weight squat variation that significantly emphasizes the quads, making it a solid hack squat alternative.
In the front squat, the barbell is placed on the front of the shoulders. Having the bar in this position requires the lifter to push their knees farther forward to stay upright, replicating the position of a hack squat.
While the front squat does place a high demand on the quads and glutes, it will certainly work your abdominals and back muscles more than the hack squat.
This is my favorite personal choice for my clients, but there is a higher level of technicality and can be daunting if you’re not used to the front rack position. In a 21st-century, hunched-forward, kyphotic world, the front squat is the antithesis of most of our poor sitting habits. By the way, check yourself, sit up straight.
Sets and reps will depend on training goals. I recommend starting with 5 sets of 5 reps with a major focus on form and technique before adding volume.
Want to learn how to master the front squat? Check out my complete guide to the front squat here.
How To Do It
- Using a rack, place the bar at shoulder height
- Wedge the bar in the crook of your shoulder
- Place your hands just beyond shoulder-width and aim to get the base of your fingers around the bar
- Drive your elbows up hard so that your triceps are parallel to the floor
- Stand up to lift the bar from the rack
- Take a couple steps back, and set your squat stance
- Bend at your knees, while trying to “sit between your thighs”
- Once you reach your preferred depth, push the floor away to stand up
Pro Tip
A common complaint with the front squat is that it’s awkward on the wrists, possibly leading to pain.
If you find that your wrist hurts while front squatting, feel free to place just the tips of your fingers on the bar instead of attempting to contact the top of your palms.
If that doesn’t work, you can also cross your arms in front of you and grab the barbell with an overhand grip rather than an underhand grip.
8. Safety Bar Squat
The safety bar squat uses a special barbell, allowing the lifter to target similar muscle groups as the hack squat.
Like the hack squat, the safety bar squat allows you to maintain a more upright torso angle throughout the movement.
With a more vertical torso, your knees must travel slightly farther forward to keep you balanced — targeting your quads.
I recommend 3-5 sets of 5-10 reps.
You can read more about the safety bar squat in my complete guide.
How To Do It
- Using a rack, place the bar at shoulder height
- Put the barbell on your back with the foam
- Grab the handles and keep your elbows tucked into your sides
- Stand up and take a couple steps back to clear the hooks
- Bend simultaneously at your knees and hips to descend
- After reaching an adequate depth for you, drive your feet into the floor to return to the standing position
Pro Tip
While the safety bar squat is a solid substitute for the hack squat, it’s also easier on your back than traditional back squats — mostly due to the more upright trunk angle.
This makes it an even better hack squat alternative for those with a current or previous back injury.
Our Favorite Safety Squat Bar
The Titan Fitness safety squat bar V2 is a good value for money. It has a traditional safety squat bar profile and a wide enough shoulder grip handlebar for it to be suitable for large and strong lifters. It also has solid single-piece foam padding.
It has a good camber depth near the barbell shaft's end, making it suitable for most squat racks.
The chrome finish may chip easily, especially in a harsher environment like a commercial gym. But since this squat bar has a high weight tolerance with a low price, it is suitable for home use by a strong athlete.
9. Hatfield Squat
The Hatfield squat targets the quads and glutes while maintaining a more vertical torso, making it an effective hack squat alternative.
Similar to the safety bar squat, the Hatfield squat also makes use of a safety squat bar.
The main difference between the two is that you use your hands to assist through the movement during the Hatfield squat. Doing so will enable you to remain more upright while working your quads hard and having your glutes assist to help you stand up.
I recommend 3-5 sets at 5-10 reps for this exercise.
How To Do It
- Using a rack, place the bar at shoulder height
- Put the barbell on your back with the foam
- Stand up and take a couple steps back to clear the hooks
- Place your hands on the uprights of the rack just above hip height
- Bend simultaneously at your knees and hips to descend
- After reaching an adequate depth for you, drive your feet into the floor to return to the standing position
- Use your hands slightly to assist you on the ascent
Pro Tip
Different lifters will prefer different types of hand support in the Hatfield Squat.
Experiment between placing your hands on the rack's uprights and placing your hands on a bar (or band) in front of you.
Our Favorite Home Gym Squat Rack
The Hulkfit Pro Series Power Cage is our favorite squat rack since it's affordable, easy to assemble, and customizable.
You can add attachments for a lat pulldown cable, dip bars, and safety straps.
The spacing for the J-cup holes makes it a challenge to find the right height for some exercises. In some instances, they’re either too high or too low, and you have to pick the best option for the exercise you’re doing. The rack can wobble a bit when doing bodyweight exercises, like dips, but it does hold together.
But the value and number of add-ons you can bring to the rack make it the best squat rack for a home gym.
I wrote an entire guide on the Hatfield squat, which covers the technique in more detail and 6 reasons why you should consider doing it in your training program.
How To Program Hack Squat Alternatives
Most hack squat substitutes can be programmed similarly to a normal hack squat.
A typical example of hypertrophy building would be 3 sets of 12 reps at about a 7 on a rate of perceived exertion (RPE) scale. A rest time of 60 to 90 seconds for hypertrophy would be appropriate.
In my experience, many folks cannot hold super heavy weights in exercises like the goblet squat. So you may be required to increase the repetitions per set. Hack squat machines are capable of holding a substantial amount of weight. Goblet squats are limited by what you can hold in front of you and the weights available at your training facility.
An example for programming a goblet squat alternative would be 3 sets of 15 reps at a 7-8 RPE with 60 sec rest periods between sets.
Using a hack squat substitute like the belt squat will allow you to use heavier weights. Belt squats are a good substitute for hack squats, especially if strength is your goal. An example of programming a belt squat for strength training would be 4 sets of 6 reps at 8-9 RPE with a rest period of 3-5min between sets.
Who Should Find An Alternative To The Hack Squat?
Over the years, I have found people who want to train their midline more aggressively would benefit from hack squat alternatives. Also, people who are timid and hesitant to train with heavier weights.
The belt squat may be a better hack squat alternative for an individual with back pain.
People with knee pain may benefit from a hack squat substitution as well. Hack squats tend to put more strain on the knees. A good alternative exercise for the hack squat may be a goblet squat, belt squat, or even a leg press.
If your training facility does not have a hack squat machine, you will need a hack squat machine alternative exercise.
Hack squats may need to be more challenging for some advanced lifters who would benefit from more challenging free-weight or dumbbell exercise alternatives. Find out which type of squat is the hardest. Exercises like weighted Bulgarian split squats, barbell lunges, or front squats provide ample opportunities for new challenges.
Read more: Hack Squat Foot Placement: 5 Stances Explained
FAQs
Are Hack Squats Good?
Yes, hack squats are effective for targeting leg muscles, especially the quadriceps. However, individual results may vary.
Whether or not you should do hack squats is largely dependent on your goals. Consult a fitness professional for personalized advice.
Are There At Home, No Equipment Hack Squat Alternatives?
Yes! For individuals who prefer a hack squat alternative at home or want to hack squat without machines, you can do exercises such as lunges, step-ups, pistol squats, and Bulgarian split squats.
These exercises effectively engage the leg muscles and provide a great substitute for hack squats alternative, even without equipment.
Are Compound Exercises Good Hack Squat Substitutes?
Compound exercises that involve multiple muscle groups can be a great hack squat replacement. Some examples include squats, front squats, leg presses, and deadlifts.
These compound movements engage the quadriceps along with other leg and core muscles, providing a comprehensive leg workout.
Final Thoughts
A great alternative for hack squats incorporates a similar movement pattern as the hack squat or activates similar muscle groups — especially the quads and glutes.
When done with intention, any of the exercises detailed in this article can also be programmed alongside the hack squat in your training program.
Numerous hack squat variations can be incorporated into your leg workout routine. Whether you are looking for a substitute for hack squats due to the lack of equipment or seeking variations to diversify your exercise regimen, options like barbell hack squats, lunges, step-ups, pistol squats, Bulgarian split squats, squats, front squats, leg presses, and deadlifts can effectively target your leg muscles. Remember to prioritize proper squat depth, engage stabilizer muscles, and maintain a stable position to optimize the benefits of these exercises.
What to Read Next:
- 9 Best Bulgarian Split Squat Alternative
- 10 Best Hyperextension Alternatives (With Pictures)
- 17 Best Leg Curl Alternatives (Dumbbell, At Home, Cable)
- 5 Best Box Squat Alternatives (With Pictures)
- 17 Sissy Squat Alternatives (With Pictures)
- 7 Wall Ball Alternatives (Dumbbell, Kettlebell, Bodyweight)
- 10 Best Box Jump Alternatives (With Pictures)
About The Author
Kent Nilson is an online strength coach, residing in Calgary (AB). When he’s not training, coaching, or volunteering on the platform at powerlifting meets, you’ll likely find Kent drinking coffee or enjoying his next Eggs Benedict. Connect with him on Facebook or Instagram.
