Hack squat machines are great for focusing on your quads and glutes without putting much pressure on your lower back.
However, most gyms do not have a hack squat machine, so you will need to supplement your workout to get similar quad and glute benefits.
Here are the 8 best hack squat alternatives:
Do not miss the muscles worked, pros, and cons of each hack squat variation so you can pick the best option for your equipment and your body.
When I program hack squat work for clients, I am often helping an athlete work around injuries, so many of these exercises can help if that is your situation.
Read on to learn how to do each exercise, who they are best for, and suggested sets and reps. Then I will show you how to add hack squat alternatives to your workout.
Quick Picks: Choose the Best Hack Squat Alternative Fast
If you just want the right option without overthinking it, start here. Pick the goal that matches your situation.
-
Closest machine feel, minimal lower back stress:
Leg Press, Belt Squat -
Best barbell carryover:
Front Squat, Safety Bar Squat -
Best at-home option:
Goblet Squat, Landmine Squat -
Knee friendly for many lifters:
Belt Squat, Leg Press (with controlled depth)
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 about 45 degrees with a backrest, shoulder pads, and a pressing platform. That setup accomplishes a few things:
- It mostly targets the quads and glutes.
- It also strengthens the hamstrings, calves, and abs as secondary contributors.
- It provides stability, which usually reduces how much your lower back has to do.
In my experience, hack squats and their alternatives are great for newcomers to resistance training, people rehabilitating specific lower body injuries, and bodybuilders.
The hack squat involves significant knee joint 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.
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 recruited more trunk (core) muscle activation, the hack squat appeared to have an advantage when the goal was lifting more weight with the legs.
Hack Squat Alternatives
If you are skimming, use this table to choose an option based on who it is best for and the sets and reps I recommend most often.
| Exercise | Who it is 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 Are Squats So Hard? and 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 want to target the quads and glutes. Like the hack squat, the leg press is machine-based and stable.
Closest match: For most lifters, the leg press is the closest feel to a hack squat because it is stable and lets you push hard without much technique limitation.
Common mistake: Going so deep that your hips tuck and your lower back rounds. Control depth and keep your hips anchored.
In my experience, the leg press is good for people without a fitness professional who can improve their form on other compound movements. It can also be a great accessory after a squat pattern.
How To Do It
- Lie down on the machine and place your feet on the platform.
- Your stance will most likely mirror your squat stance.
- Extend your legs and disengage the safety catches.
- Bend at the knees until your thighs are at or below parallel, based on your mobility and position.
- Push the platform away from you to return to the starting position.
Programming: 3-5 sets of 10-15 reps for hypertrophy gains.
Pro tip: You will likely be able to load more weight on the leg press than on the hack squat. Earn that load with full control and consistent depth.
Check out the differences between the hack squat and leg press.
2. Barbell Hack Squat
The barbell hack squat is the original hack squat variation, the machine was created later.
The barbell hack squat involves holding a barbell behind your legs while maintaining stability. This variation provides a challenging workout for the quadriceps and can be easily incorporated into your routine.
Closest match: It can be very quad dominant, but it is less stable than the machine version and requires better balance and bar control.
Common mistake: Letting the bar drift away from the legs and turning it into an awkward hinge. Keep the bar close and start light.
This movement should be reserved for intermediate to advanced lifters. Some lifters naturally let the heels rise slightly to keep the bar path clean, but do not force it if it feels unstable.
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 behind your legs.
- 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.
Pro tip: Begin with a light weight and do not increase the load until you feel stable. If you feel out of position, it is easy to drop the bar behind you.
Check out our full review of the best powerlifting barbell options.
3. Goblet Squat
The goblet squat works the same muscles as the hack squat but uses a dumbbell (or kettlebell) instead of a machine. It's a compound exercise and, aside from building the quads, it can build upper body and trunk strength because it requires a static hold.
Closest match: It trains an upright torso and deep knee flexion, which is what most people want from hack squat work for quad growth.
Common mistake: Letting the dumbbell drift away from the chest and collapsing forward. Keep it tight to your sternum and stay tall.
All can use it, but it is especially good for beginners. Because the load is in front of the body, it can be easier to learn bracing and achieve adequate squat depth.
How To Do It
- Grab a single dumbbell and hold it vertically.
- Your palms should support the underside of the upper part of the dumbbell.
- Keep the dumbbell close to your chest at all times.
- Break at the knees and hips together to descend.
- Keep balance over the mid-foot at the bottom.
- Stand up by 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 can help you stay upright and reach deeper, which can increase quad stimulus.
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.
Closest match: The angled bar path often helps you stay more upright than a back squat, which can increase quad focus.
Common mistake: Standing too close and cutting depth short. Set your feet far enough back so the bar can track smoothly as you squat.
This movement is great for most lifters, and it is a good option for intermediates who have outgrown the goblet squat and want a way to load the pattern more heavily.
How To Do It
- Place a barbell in a landmine attachment, or wedge one end in a corner.
- Add weight to the opposite end of the barbell.
- Plates larger than 25 pounds can limit your range of motion.
- Lift the bar to a position in front of your chest.
- Angle your feet back slightly so your torso leans a bit into the bar, then start your descent.
- Once you reach the correct depth, stand back up.
Programming: 3-5 sets of 8-12 reps.
Pro tip: Setting your stance slightly back and allowing a small forward lean into the bar can curb the sensation of falling backward as you squat down.
If you can access a pendulum squat, check out how to incorporate it.
5. Belt Squat
The belt squat is a solid substitute for the hack squat because you can closely mimic an upright torso and knees-forward position while training the quads and glutes without taxing the lower back.
Closest match: For many lifters, belt squat work is the closest hack squat substitute when the goal is heavy quad loading with minimal spinal compression.
Common mistake: Rushing setup and turning reps into short, bouncy ranges. Keep depth consistent and control the bottom.
The belt squat is great for everyone but is especially helpful for those working around injuries. It can be trained as a main movement or an accessory after a barbell squat.
How To Do It
- Wear a dip belt and fasten it to the belt squat machine using a carabiner.
- Without lifting the plates, place your feet into your preferred stance.
- Gently place your hands on the handrails and stand up fully.
- Move the stopper so you can descend uninterrupted.
- While using the rails lightly for balance, bend at your knees to descend.
- Once you achieve the depth you want, stand up by driving through the floor.
Programming: 3-5 sets of 8-15 reps.
Pro tip: Want to bias the quads more? Use heeled squat shoes. A heel can make it easier to stay upright and reach depth.
Check out other lower-back-friendly squat variations.
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 also be done well on a Smith machine.
Closest match: The upright torso and deep knee bend make it one of the best barbell alternatives for quad focused squat work.
Common mistake: Letting elbows drop and folding forward. Keep elbows high and brace hard before each rep.
This is a personal favorite of mine to use with clients. It carries over well to most squat patterns and is a great way for beginners to build lower body strength and skill. Looking for leg strength? This is one I recommend often.
How To Do It
- Using a rack, place the bar at shoulder height.
- Rest the bar on the shoulders and aim to get the base of your fingers under the bar.
- Drive your elbows up so your upper arms are close to parallel with the floor.
- Stand up to lift the bar from the rack.
- Take a couple of steps back and set your stance.
- Descend by bending at the knees and hips, aiming to sit between your thighs.
- Once you reach your preferred depth, stand up by pushing the floor away.
Programming: 3-4 sets of 5-8 reps.
Pro tip: If your wrists hurt, use fingertips instead of forcing a full grip. You can also cross your arms and hold the bar with an overhand position.
7. Safety Bar Squat
The safety bar squat uses a special barbell, allowing you to target muscle groups similar to the hack squat. Like the hack squat, it often allows a more upright torso angle. It also builds strength in the core and upper back.
Closest match: Many lifters feel more quad emphasis than a straight bar back squat because the bar encourages a more upright position.
Common mistake: Letting the bar pull you forward and turning it into a good morning squat. Brace, keep ribs down, and drive evenly through the full foot.
The safety squat bar is great for all experience levels. Beginners can learn the squat pattern, and intermediate to advanced lifters can build strength that carries over to traditional squats. Depending on your fitness goals, this can be a solid option.
How To Do It
- Using a rack, place the bar at shoulder height.
- Put the bar on your back with the foam pad positioned comfortably.
- Grab the handles and keep elbows tucked.
- Stand up and take a couple of steps back to clear the hooks.
- With feet about shoulder-width, bend at knees and hips to descend.
- After reaching at least a 90-degree angle, drive through the floor to stand.
Programming: 3-5 sets of 5-10 reps.
Pro tip: The safety bar squat is often easier on your back than traditional back squats, largely due to the more upright trunk angle for many lifters.
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, it uses a safety squat bar and allows heavy weights because of added support from the upper body.
Closest match: The added stability lets you push quad effort hard, similar to a machine, especially when you keep a consistent depth and tempo.
Common mistake: Pulling too much with the hands and turning the legs into a passenger. Use the hands for balance and light assistance only.
The Hatfield squat is great for all levels of lifters. The added support helps newer lifters build confidence and lets experienced lifters handle heavier loads.
How To Do It
- Using a rack, place the bar at shoulder height.
- Put the safety squat bar on your back with the pad positioned comfortably.
- Stand up and take a couple of steps back to clear the hooks.
- Place your hands on the uprights of the rack just above hip height.
- Descend by bending at knees and hips under control.
- Stand up by driving through the floor, using your hands slightly to assist.
Programming: 3-5 sets of 5-10 reps.
Pro tip: Experiment with hand placement on the uprights versus a bar set in front of you. Choose what helps you stay upright and keep tension on the quads.
How To Add Hack Squat Alternatives To Your Workout
Most hack squat substitutes can be programmed similarly to a traditional hack squat.
Hack squat alternatives such as the leg press, landmine squat, goblet squat, and barbell hack squat are usually better trained for hypertrophy in the 6-15 rep range.
- A typical hypertrophy example is 3 sets of 8-12 reps at about a 7 RPE with 60 to 90 seconds rest.
Using a hack squat substitute like the belt squat, front squat, safety bar squat, and Hatfield squat will often allow heavier weights.
- A simple strength example is 4 sets of 4-6 reps at 8-9 RPE with 3-5 minutes rest between sets.
People who want to challenge their trunk more often do better with 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 most beginner friendly?
The goblet squat is a very beginner friendly option because it teaches bracing, balance, and depth with a stable front-loaded position. If you have the machine, the leg press is also beginner friendly because it reduces technique demands.
Which hack squat alternative is the closest match for quad growth?
The belt squat and leg press are usually the closest match because they are stable and let you push hard without much technique limitation. If you want a barbell option with strong quad emphasis, use the front squat.
What is the best hack squat alternative for lower back pain?
The belt squat and leg press are common first picks because they can load the legs with minimal spinal compression. The landmine squat can also work well if you keep the reps controlled and stay in a strong position.
Can I replace hack squats with leg press in my program?
Yes. For hypertrophy, the leg press can replace hack squats for most lifters. If you want more squat pattern carryover, add a front squat or safety bar squat elsewhere in the week.
How do I make hack squat alternatives more quad dominant?
Use a stance that lets your knees travel forward comfortably and aim for an upright torso when possible. A small heel lift or heeled squat shoes can help many lifters reach depth while staying upright.
What rep range should I use for hack squat alternatives?
For hypertrophy, most lifters do best with 6-15 reps and consistent depth. For strength-focused work, belt squats, front squats, safety bar squats, and Hatfield squats often work well in the 4-8 rep range.
How deep should I go on leg press and belt squat?
Go as deep as you can while keeping your pelvis and trunk position stable. Depth matters, but clean position matters more, especially on leg press where it is easy to chase range and lose lower back position.
What if I do not have machines and only have dumbbells?
Start with goblet squats for volume and control. If you can safely set up a landmine, the landmine squat is a strong next step for loading a squat pattern with an upright torso.
Are hack squat alternatives safe if my knees hurt?
They can be, but choose the option that lets you control depth and knee travel without pain, and keep reps smooth. If pain persists or worsens, adjust the plan and get evaluated.
How should I progress hack squat alternatives over time?
Add a rep or two each week at the same load until you hit the top of your target range, then add a small amount of weight and repeat. Keep depth and tempo consistent so you are progressing the same movement, not changing the standard.
What is the hack squat movement pattern?
The hack squat is a stable squat pattern with high knee flexion and strong quad involvement. The best alternatives preserve that knee dominant feel and stability, even if the equipment changes.
If you want more substitutions, here are a few related alternatives:
- 9 Best Bulgarian Split Squats 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.
- 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;33:S45–51.
About The Author
Kent Nilson is an online strength coach, residing in Calgary (AB). When he is not training, coaching, or volunteering on the platform at powerlifting meets, you will likely find Kent drinking coffee or enjoying his next Eggs Benedict. Connect with him on Facebook or Instagram.
