Hack squat machines are great for focusing on your quads and glutes without putting much pressure on your lower back.
However, most gyms donโt have a hack squat machine, so youโll need to supplement your workout to get the benefits.
Here are the 8 best hack squat alternatives:
- Leg Press
- Barbell Hack Squat
- Goblet Squat
- Landmine Squat
- Belt Squat
- Front Squat
- Safety Bar Squat
- Hatfield Squat
Donโt miss the muscles worked, pros, and cons of each hack squat variation to avoid missing out on gains.
When I program the hack squat for clients, Iโm often helping an athlete work around injuries, so all of these exercises can help if thatโs your situation.
Read on to learn how to do each exercise, who theyโre best for, and suggested sets and reps. Then finally Iโll show you how to add hack squat alternatives to your workout.
Table of Contents
What Makes a Good Hack Squat Alternative?
Takeaway: An effective hack squat alternative must mostly target the quadriceps and glutes while offering as much lower back support as possible.
A hack squat machine is angled at approximately 45 degrees with a backrest, shoulder pads, and a pressing platform. This machine accomplishes a few things:ย
- It mostly targets the quads and glutes.
- It also strengthens the hamstrings, calves, and abs.
- Finally, it provides stability to reduce pressure on your lower back.
In my experience, hack squats and its alternatives are great for newcomers to resistance training, folks rehabilitating specific lower body injuries, and bodybuilders.
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.
The remaining muscle groups (hamstrings, calves, abdominals) also contribute during the movement, but their involvement is much less than the quadriceps and glutes โ mostly assisting with knee and hip extension.
Is doing the hack squat worth it? A study by Clark, Lambert, and Hunter (2017) found that subjects who did 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 lifting more weight.ย ย
Hack Squat Alternatives
Image | Exercise | Who is it best for | Sets and reps |
---|---|---|---|
Leg Press | Beginners | 3-5 sets of 10-15 reps | |
Barbell Hack Squat | Experienced Lifters | 3 sets of 6-12 reps | |
Goblet Squat | Everyone, especially beginners | 3-5 sets of 8-12 reps | |
Landmine Squat | Intermediates | 3-5 sets of 8-12 reps | |
Belt Squat | Everyone, especially injured lifters | 3-5 sets of 8-15 reps | |
Front Squat | Everyone | 3-4 sets of 5-8 reps | |
Safety Bar Squat | Everyone | 3-5 sets of 5-10 reps | |
Hatfield Squat | Everyone | 3-5 sets of 5-10 reps |
Read my other articles on Why Is The Hack Squat So Hard? and the Best Leg Exercises That Don't Use Hamstrings.
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. It works the same muscle groups as the hack squat, and the leg press also places no axial load on the spine.ย
In my experience, the leg press is good for people without a fitness professional who can improve their form and technique on other compound movements. It can also be a great movement to use as an accessory to other forms of squats.
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
Programming: 3-5 sets of 10-15 reps for hypertrophy gains on the leg press.
Pro Tip: Youโll likely be able to load significantly more weight with the leg press than with the hack squat.
Check out the differences between the hack squat and leg press.
2. Barbell Hack Squat

The barbell hack squat is actually the original hack squat variation. The machine was created later on.
The barbell hack squat involves holding a barbell behind your legs while maintaining stability. This variation provides a challenging workout session for your quadriceps and can be easily incorporated into your routine.
This movement should be reserved for intermediate to advanced lifters. It can be more difficult to master the technique and stability required. A full range of motion requires you to come up on the balls of the feet and allow the heel to leave the ground.ย
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
Programming: 3 sets of 6-12 reps for the barbell hack squat.
Pro Tip: Begin with a lightweight, and donโt increase the load until you feel comfortable. If you feel out of position at any time, itโs easy to drop the weight behind you.
Check out this article for best powerlifting barbell options in our full review.
3. Goblet Squat
The goblet squat works the same muscles as the hack squat but uses a dumbbell (or kettlebell) as the implement instead of a machine. Aside from building the quads, it can be a great way to build strength in the upper body because it requires a static upper-body hold.
All can use it, but it is especially good for beginners. Because the load is in front of the body, it can be easier for people to learn to brace the core and achieve adequate squat depth.ย
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
Programming: 3-5 sets of 8-12 reps to get used to the movement.
Pro Tip: Place small weights under your heels. Elevating your heels in the goblet squat allows you to stay more upright and have a greater range of motion. Deep squats are a great way to target the vastus medialis.
Check out this article for all things related to goblet squats.
4. Landmine Squat
The landmine squat is a great substitute for the hack squat, allowing you to remain fairly upright and load your quads effectively. It can also be done anywhere, even without a landmine attachment.
This movement is great for all but can be a good option for intermediate lifters, especially for those who have had success with the goblet squat but want a way to load it even more heavily.
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, itโs 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
Programming: Perform 3-5 sets of 8-12 reps.
Pro Tip: I suggest setting your stance slightly back and allowing your torso to lean forward into the bar for the landmine squat. The minor forward lean from this position will help your foot placement avoid shifting too much weight into your heels and curb the sensation of falling backward as you squat down.ย
If you can access a pendulum squat, check out our full article to learn how to incorporate it.
5. 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 in the hack squat. It is a great way to train the quads and glutes without taxing the lower back.
The belt squat is great for everyone but is especially helpful for those working around injuries. It allows you to avoid compressive forces on the spine. It can be trained as a main movement or an accessory after a barbell squat.
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 youโve achieved the correct depth for you, stand up by pushing the platform away
Programming: Perform 3-5 sets of 8-15 reps.
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.
Check out this article for other lower-back-friendly squat variations.ย
6. Front Squat
The front squat is a free-weight squat variation that significantly emphasizes the quads, making it a solid hack squat alternative. It can be performed anywhere with a barbell and can even be done well on a Smith machine.
This is a personal favorite of mine to use with clients. It carries over well to almost all other squatting movements and is a great way for a beginner to master the squat and build tremendous lower body strength.
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 โsit between your thighsโ
- Once you reach your preferred depth, push the floor away to stand up
Programming: Perform 3-4 sets of 5-8 reps.
Pro Tip: If 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. You can also cross your arms in front of you and grab the barbell with an overhand rather than an underhand grip.
7. Safety Bar Squat
The safety bar squat uses a special barbell, allowing the lifter to target muscle groups similar to the hack squat. Like the hack squat, the safety bar squat allows you to maintain a more upright torso angle throughout the movement. It also builds tremendous strength in the core and upper back.
The safety squat bar is great for all experience levels. It is a great way for beginners to master the squat movement pattern and is a great way for intermediate and advanced lifters to build strength that will carry over to traditional squats with a barbell.
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 of steps back to clear the hooks
- With feet shoulder-width apart, bend simultaneously at your knees and hips to descend
- After reaching a depth of at least a 90-degree angle, drive your feet into the floor to return to the standing position
Programming: I recommend 3-5 sets of 5-10 reps.
Pro Tip: While the safety bar squat is a solid substitute for the hack squat, itโs also easier on your back than traditional back squats โ mostly due to the more upright trunk angle.
You can read more about the safety bar squat in my complete guide.
8. 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 uses a safety squat bar. It allows heavy weights to be used because of added support from the upper body.
The Hatfield squat is great for all levels of lifters. The added support from the upper body will help newer lifters build confidence and allow experienced lifters to handle tremendous loads.
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
Programming: Perform 3-5 sets at 5-10 reps for this exercise.
Pro Tip: Experiment between placing your hands on the rack's uprights and placing your hands on a bar (or band) before you.
How To Add Hack Squat Alternatives To Your Workout
Most hack squat substitutes can be programmed similarly to a normal hack squat.
Hack squat alternatives such as the leg press, landmine squat, goblet squat, and barbell hack squat are better trained for hypertrophy in the 6-15 rep range.
- A typical example of hypertrophy building would be 3 sets of 8-12 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.
Using a hack squat substitute like the belt, front, safety bar, and Hatfield squat will allow you to use heavier weights.
- An example of programming a belt squat for strength training would be 4 sets of 4-6 reps at 8-9 RPE with a rest period of 3-5min between sets.
People who want to challenge their core musculature more would benefit from hack squat alternatives. Certain variations are also great for those working around an injury or who do not have access to a hack squat machine.
The hack squat was one of the exercises I outlined in my article on the Best Leg Press Alternatives.
FAQ
Which Hack Squat Alternative Is Beginner Friendlier?
The goblet squat is a very beginner-friendly hack squat variation. It allows the lifter to learn how to brace the core properly and makes reaching adequate squat depth easy. It is safe and will allow the lifter to progress to other squat variations over time.
What is the Hack Squat Movement Pattern?
A hack squat requires less stabilization than a back squat, but this doesnโt mean you can forget about your midline and stabilizer muscles. Focus on maintaining stability throughout the movements, and do not compromise your form for heavier weights. The most effective replacements for the hack squat will bring the lifter through a similar movement pattern.
- 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)
References
- Clark DR, Lambert MI, Hunter AM. Trunk muscle activation in the back and hack squat at the same relative loads. Journal of Strength and Conditioning Research. 2017 Jul;1.
- Hecker KA, Carlson LA, Lawrence MA. Effects of the Safety Squat Bar on Trunk and Lower-Body Mechanics During a Back Squat. Journal of Strength and Conditioning Research. 2019 Jul;33:S45โ51.
About The Author
Kent Nilson is an online strength coach, residing in Calgary (AB). When heโs not training, coaching, or volunteering on the platform at powerlifting meets, youโll likely find Kent drinking coffee or enjoying his next Eggs Benedict. Connect with him on Facebook or Instagram.