Last Updated On September 25, 2023
Hack squats have been a favorite exercise of many gym enthusiasts looking to grow their quads.
But what happens if you don't have access to the hack machine?
By the end of this detailed guide you'll know the 10 best alternatives for hack squat and how to do them.
And you'll be well on your way to building a huge pair of QUAD-ZILLAS.
Top 10 Alternative Hack Squat Exercises (With Pictures)
Below are the best hack squat alternatives that you can perform in your home gym. I highly recommend choosing 2-3 of these exercises and adding them to your lower body workout routine.
1. Leg Press
Leg presses are a great hack squat machine alternative. Similar to hack squats, with a leg press, the weight is guided on rods, and your back is supported.
But the movement is reversed with the leg press. To get the best results, use a hip-width stance with your feet low on the footplate.
I'm a big fan of this substitute for hack squat. Try it out and see what you think.
Benefits:
- Great for beginners.
- Doesn't require upper body strength.
- You can adjust stance to target certain muscles.
To perform the leg press:
- Position yourself on the backrest after loading the desired weight onto the machine.
- Put your feet shoulder-length apart on the platform.
- Extend your legs and unlock the weights.
- Lower the weights slowly toward you until you reach about 45 degrees. Then extend powerfully to push the weight upward without locking out your knees.
Tips From A Trainer!
- Don't let your lower back or hips round at the bottom of the leg press movement. This places stress on your back and could result in an injury.
Learn More About - Hack Squat Vs Leg Press
2. Barbell Hack Squat
Barbell hack squats are typically done with elevated heels to increase the activation in your quads.
If you want to raise your heels, make sure to start small to see how your knees feel during and after the exercise. You also need to keep your lower back arched and your core braced.
Unlike machine hack squats, this hack squat replacement can be strenuous on your lower back.
Benefits:
- Requires minimal equipment.
- Great for quad development.
To perform the barbell hack squat:
- Position your barbell on the floor behind your calves.
- Standing with your feet shoulder-width apart, reach down and grab the bar with a pronated grip, keeping your torso as vertical as possible.
- Engage your lats, brace your core, and engage your lats, driving upward through your feet until you reach full extension.
- Lower back into your starting position with a slow and controlled movement.
Tips From A Trainer!
- Struggling with the depth? Elevate the barbell on weighted plates to reduce the depth that you need to squat to.
Learn More About - Bushing Vs Bearing Barbells
3. Barbell Back Squats
The barbell back squat is great because it not only works your lower body but a lot of your upper body as well. But the barbell squat is that it's hard to learn, and it's often executed poorly.
Barbell back squats can be rough on your lower back and especially dangerous if you use very heavy weights. But, it's a good hack squat alternative to challenge your quads, hamstrings, and glutes.
Benefits:
- Known as "The King" of exercises.
- Uses your entire body.
- You can use a large amount of weight.
To perform the barbell back squat:
- Load your barbell into a back rack position by resting it across your upper back and rear delts. Keep your elbows pointed at the floor.
- Step back and place your feet slightly outside of shoulder width.
- Brace your core and hinge back through the hips. Keep your chest up.
- As you reach parallel or a little lower, drive up through your heels to complete the movement.
Tips From A Trainer!
- If you struggle with ankle flexibility, elevate your heels using small weighted plates. The heel elevation will allow you to achieve a lower squat depth.
Further Reading - Dumbbell Vs Barbell Back Squats
4. Barbell Front Squats
The barbell front squat may be an even better hack squat alternative than the barbell back squat. The front squat allows you to keep your torso upright, making them more quad-centric.
Front squats are also done with a narrower stance like hack squats. A barbell front squat can also be a great hack squat alternative with dumbbells.
Benefits:
- Works your quads more than regular squat.
- Less strain on the lower back.
To perform a barbell front squat:
- Load your bar into a front rack by resting the barbell across your upper chest with your elbows held high in front of you.
- Use your hands to stabilize the bar, but don't grip tightly.
- Hinge your hips back and brace your core to lower into a squat. Keep your chest and elbows high.
- Once you've passed parallel, drive upward and force your knees out while engaging your glutes to complete the movement.
Tips From A Trainer!
- To prevent you leaning forward too much, keep your elbows out front and high (push them up as much as possible). Doing so will also prevent the barbell from slipping.
Also Check Out - How Does A Barbell Not Tip Over?
5. Safety Bar Squats
Safety bar squats will allow you to target similar muscle groups as the hack squat. Similar to the hack squat, the safety bar will allow you to maintain more of an upright torso throughout the movement since the bar is loaded posteriorly.
With a more vertical torso, your knees will have to travel slightly farther forward to keep you balanced. This will directly target your quads.
benefits:
- Increased quad activation.
- Allows you to overload the quads.
To perform a safety bar squat:
- Load your barbell into a back rack position by resting it across your upper back and traps. Make sure your head is between the two handles.
- Grip the handles gently. Again, your hands are for stability.
- Step back and place your feet slightly outside of shoulder width.
- Hinge back through the hips and brace your core, keeping your chest up.
- Once you've reached parallel or below, drive up through your heels to complete the movement.
Tips From A Trainer!
- Brace your core by taking a deep breath at the top of each rep, holding it until you're pushing back up to the starting position.
Further Reading: Safety Squat Bar Benefits
6. V Squat
The V Squat is an excellent alternative to the hack squat because it will isolate your quads using a similar motor pattern.
As a machine-based exercise like the hack squat, you don't have to worry about stabilizing your body as you do with free-weight squats.
While the V squat does isolate your quads and glutes, it does require you to lean forward a bit which adds more abdominal and back work compared to the hack squat.
Benefits:
- Extremely effective for quad development.
- Don't need to stabilize your body.
To perform a V squat:
- Step onto the v-squat platform in a regular squat stance.
- Put your shoulders in contact with the shoulder pads and grab the handles beside your shoulders.
- When you're ready, stand up and ensure the stopper releases and then bend at the knees.
- When you've achieved your desired depth, push the platform away to stand back up.
Tips From A Trainer!
- Super set this exercise with leg extension for a killer quad workout.
Related Article - 10 Best Alternatives To Seated Calf Raise
7. Belt Squat
Belt squats have gained popularity because they are easier on your lower back than most free-weight squat exercises.
That also makes them a great hack squat alternative. You support the weight on your hips instead of your shoulders, which means you will experience significantly less spinal compression.
It's a fantastic hack squat replacement for growing your quads.
However, if you want to diversify your squat routine and effectively tone your glutes and legs, consider exploring the belt squat alternatives.
These alternatives can provide an equally challenging workout, promoting strength, balance, and muscle definition in your lower body.
Benefits:
- Less lower back strain.
- Develops strong quads.
- You can use a lot of weight.
To perform a belt squat:
- Load your desired weight on the bar of the belt-squat machine.
- Step onto the platform and secure the connected belt around your waist, adjusting the height as needed.
- Put your feet shoulder-width apart or slightly wider to get into your squat stance.
- Use the lever to engage the weights.
- Hinge your hips down into a squat and drive upward through the heels to complete the movement.
Tips From A Trainer!
If you want to achieve a greater depth, stand on weighted plates. Doing so will allow the weight you're lifting to travel further before touching the floor.
Recommended Equipment - Best Dip Belts For Home Gyms
8. Smith Machine Hack Squat
Similar to the hack squat machine, the Smith machine will guide the weight on rods, so you don't have to balance it on your body.
A Smith machine hack squat will keep your torso upright, taking a lot of stress off your lower back.
The smith machine hack squat is often considered a reverse hack squat machine alternative.
Learn More: Which Way To Face On A Smith Machine? (Correct Usage)
Benefits:
- Less lower back strain.
- Suitable for all ability levels.
To perform a smith machine hack squat:
- Set the Smith bar to shoulder height and then perform a bodyweight squat to just below parallel so that you can determine how high to deploy the safety catches.
- Stand under the bar with a hip-width stance and grab the bar with a wider than shoulder-width grip.
- Take a 4-8" step away from the machine until both feet are in front of the barbell.
- Begin your descent by sitting back and squat down until there's a 90-degree angle between your shins and upper thighs.
- Explode back up to the starting position by pushing through your heels.
Tips From A Trainer!
- If you're worried about "getting stuck" at the bottom of the exercise, be sure to set the Smith machine safety catchers just below your squat depth.
Related Article - Best Smith Machines For Home Gyms
9. Lunges
The lunge is an excellent hack squat alternative at home. Lunges are another strength training exercise that targets your quadriceps that can be done anywhere at any time.
You can do unweighted lunges, or you can load weights as you see fit.
Try this substitute for hack squat out. It's a simple but effective exercise for developing your quad muscles.
If you have bad knees, you might want to check out lunge alternatives, which have been shown to alleviate knee pain.
Benefits:
- Requires minimal equipment.
- You can use your body weight.
- They can be performed anywhere.
To perform a lunge:
- Place your feet hip-width apart.
- With a strong, vertical back, take a step forward.
- As you step forward, drop your back knee toward the floor. Your leading leg should be perpendicular to the floor, with the knee stacked over the ankle.
- Explode up with your forward leg until standing to complete the movement.
- Ensure that your knees don't extend over your feet to prevent injuries.
Tips From A Trainer!
- Maintain a hip width stance throughout this exercise. Failing to do so will leave you off balance.
Related Article: What Do Lunges Do For Your Body
10. Squat Jumps
Hack squats are excellent at building size and strength. When performed explosively, they can develop muscle power. Squat jumps will accomplish this as well.
Squat jumps can be weighted or unweighted, but for most lifters, unweighted jump squats are adequate and easier on your joints too.
Add this hack squat replacement to your workout to develop explosive quads.
Benefits:
- Develops explosive power.
- Doesn't need much space.
- Can be performed anywhere.
To perform a squat jump:
- Stand with your feet slightly further than hip-width apart in a parallel position.
- Raise your arms straight up.
- Push your weight back onto your heels and squat down, ensuring that your knees do not collapse inwardly.
- Drive back up through your heels into a jump, simultaneously moving your arms down and back for momentum.
Tips From A Trainer!
- Add these to the end of your lower body routine for a quad pumping finisher. I love them, but my clients not so much...
Best Reverse Hack Squat Substitute (Exercises Discussed)
The reverse hack squat is performed with your body facing towards a hack machine with a movement similar to a deadlift. It's an effective lower body movement that involves all the major leg muscles.[1]
An excellent alternative for a reverse hack squat is a front barbell squat that we talked about above.
To perform a reverse hack squat:
- Position yourself on the footpads of the squat machine with your feet are shoulder-width apart.
- Grasp the side handles and place your shoulders under the pads.
- Push towards the top to detach weight off the rack.
- Squat down until your legs are parallel to the ground.
- Push upwards to raise the weight and stop right before your knees are locked out to finish the move.
Related Article - Best Smith Machine Squat Alternative Workouts
Muscles Worked In These Hack Squat Substitutes
The primary muscles worked in the alternative exercises to the regular hack squat include:
Incorporating these other exercises as well as using a hack squat can bring excellent training results.[2]
The hack squat involves a significant amount of knee and hip flexion, making the quadriceps and the gluteus muscles worked the most. However, the hack squat will work your entire lower body.
You can even emphasize different muscles by repositioning your feet and changing the angle of the footrest.
Frequent Hack Squat Questions Answered
No, the hack squat isn't the same as the squat. The hack squat adjusts the squat by stabilizing your back and placing the primary emphasis on the quads.
No, the hack squat isn't the same as leg press. Hack squats are loaded on the shoulders, with the lifter having to squat to perform the exercise. Leg presses are loaded via a platform that the lifter pushes away while laying down.
Yes, the hack squat is one of my go-to exercises. If you're looking to grow your legs, adding more muscle mass, then try them out.
See More - 10 Best Donkey Calf Raise Substitutes
Conclusion
Hack squats are an effective way to work your legs safely. However, as good as they are, they’re not always practical.
With these hack squat alternatives to choose from, though, you now have various exercises you can do instead.
Read through the above and add some of these quad busting hack squat alternatives to your lower body workout.
References:
- https://my.clevelandclinic.org/health/body/22220-leg-muscles
- https://breakingmuscle.com/hack-squat/
