Hack Squats

This Popular Leg Exercise is a Complete Lower Body Exercise—Learn all of its Benefits and Variations


Welcome to our Hack Squats exercise main page!

Here we've linked to all of our Leg Exercises that involve this popular movement and will explain some of its benefits.

Each page featuring a Hack Squat variation includes pictures, exercise instructions, and tips on how to get the most out of these and other weight training exercises. Afterwards, you'll be able to immediately add to your Leg Workouts and other Weight Training Programs.

Continue reading to learn more about the benefits of this leg exercise and view our comparison to regular squats or skip directly to the exercise variations.

Hack Squat Exercise Benefits

The Hack Squat vs. Barbell Squats

Many people consider the Leg Press Exercise to be the best alternative to Barbell Squats. However, we prefer these. Like Barbell Squats, the Hack Squat Exercise primarily targets your quadriceps, but also work your glutes, hamstrings, calves, and lower back—It's a complete lower body exercise.

We're not dethroning the king here (see our Best Leg Exercises list for confirmation), but if your workout routines have become stale, try out one of these variations listed below.

Although they work the same muscles, Hack Squats place more of an emphasis on the lower, inside area of your quadriceps than regular squats. Also, if you are doing the barbell variation or smith machine variation of this leg exercise, you'll also improve your grip strength because you're forced to grip the bar and hold the weight behind you throughout the exercise. Doing so will secondarily target your forearms and traps as well.

Gain Muscle Mass and Burn Body Fat

As mentioned on our Compound Exercises page, compound exercises that work as many muscles as these variations burn more calories and trigger the release of more muscle building testosterone than isolation leg exercises like Leg Extensions. Therefore, we've included all of the variations listed below with our Strength Training Exercises as well as our Fat Burning Exercises. Make sure that your Muscle Building Workouts and Fat Loss Workouts are built around these compound exercises.

The Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equipment
Required
Barbell Hack LiftQuads, Calves, Forearms, Glutes, Hamstrings, TrapsBarbell
Machine HacksQuads, Calves, Glutes, HamstringsMachine
Narrow Stance Hack Squats Quads, Calves, Glutes, Hamstrings, TrapsMachine
Smith Machine Hack Lift Quads, Calves, Forearms, Glutes, Hamstrings, TrapsSmith Machine


Leg Exercises by Primary Muscle Trained

To access more weight lifting exercises sorted by primary muscle trained, head to our
Weight Training Exercises main page or link directly to all of our leg exercises.

Our leg exercises are broken down in to the following pages:

More of the Most Popular Leg Exercises:

Rather than viewing exercises by primary muscle, check out these other popular Leg Exercises. Each page links to all of the variations of these popular lower body exercises.


Finally, if you found this page of interest, check out these related pages:

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Muscle Building Tips
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