Squat Vs Leg Press
  • Comparison Of Hack Squat Vs Leg Press: Differences, Pros & Cons

    02 Mar 2021

    Remember: all information, content, and material of this website is just for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or your healthcare provider/personal fitness trainer.



    Editor-in-Chief of the Approved By Coach

    Hack squat and leg press are extremely effective exercises for the quadriceps – large muscles at the front of the thighs, making them a perfect addition to the leg day session in the gym. But which of these activities will be safer and more efficient for you? Well, they both have their own advantages, limitations, and risks, plus, a lot depends on your fitness goals.

    We’ve created this post in an effort to help you find out what is better for you: hack squat or leg press and decide what, when, and why. Here, we’ll compare these exercises, explain their differences, pros, and cons. On top of that, we’ll instruct you on how to do a hack squat and leg press correctly and how to avoid mistakes.

    So, without further ado, let’s take a closer look at hack squat vs leg press!

    What Is A Hack Squat?

    What Is A Hack Squat

    A hack squat is a multi-joint movement that combines the squad and deadlift into one exercise. This is a gym activity since it requires a barbell or a hack squat machine to perform it. You’ll be surprised by the variety of hack squat alternatives that work your muscles even more effectively. There’s V-Squat, Goblet Squat, Landmine Squat, Zercher squats, and so much more.

    When you perform hack squat movement you exercise:

    • Quadriceps
    • Adductors
    • Glutes
    • Calves
    • Back muscles
    • Abdominals
    Marcy Smith Cage Workout Machine Total Body Training Home Gym System with Linear Bearing Md-9010G, Silver (MD-9010)
    532 Reviews
    Marcy Smith Cage Workout Machine Total Body Training Home Gym System with Linear Bearing Md-9010G, Silver (MD-9010)
    • All-steel construction – This home gym system is made with heavy-duty steel frame reinforced with durable powder coated finish. It utilizes sturdy aircraft cable With a tensile strength of 2, 000 lb. That’s guaranteed to withstand intense long-lasting use
    • Multi-functional press arms – this versatile weight system home gym is designed with dual Action press arms. The press arms allow you to perform a variety of arm and chest exercises to develop your biceps, triceps, pectorals, and other muscle groups!
    • Dual-action leg developer – featuring a dual-function leg developer with six oversize rocker pads and a row/curl bar, This unit comes with a pivot point that facilitates proper body form during workouts, allowing maximum effect on targeted muscle groups
    • Olympic free-weight rack – engage in intense weightlifting or strength training right in the comfort of your home! It includes 6 weight plate pegs that are built into the frame, letting you organize weights/barbells on the machine for easy accessibility
    • All-in-one workout station –This complete training system features an innovative structure that combines arm and leg stations for strengthening different muscle groups and executing comprehensive workouts, limiting the need to switch between gym equipment

    How To Do Hack Squats?

    How To Do Hack Squats

    As we mentioned above there are plenty of variations of hack squats. So let’s take a look at the standard barbell exercise.

    • Load a barbell and step in front of it;
    • Grab it;
    • Push the floor to get up;
    • As you stand up, the barbell must slide along the back of the legs;
    • Go down, bending at the knees and hips at the same time.

    Hack Squat Benefits and Downsides

    • Allows you to work muscles from different angles
    • Helps to strengthen core and back muscles
    • Helps improve the posture
    • Boosts flexibility in the knees
    • There is a risk to strain your shoulders and back
    • You can get stuck at the bottom of a hack squat and won’t be able to get back up
    • Can injure your knees
    • You might need a spotter

    What Is A Leg Press?

    A leg press is another gym-based exercise that will require a machine to be performed. It works glutes, adductors, and calves with minimal demand placed on the upper body.

    4-Way Hip Sled to use as Leg Press, HACK Squat, Forward Thrust, Calf Raise to give a Full Lower Body Workout Unit has DLX. Pads, Wide Adj. Deck Plates, 8 Wheels for Flawless Movement
    • 4 Wheels - each rated 750 lbs., 4 Side Thrust wheels for Stability , Specially designed heavy duty Side Frames, 2" Sq. Steel Tube Construction, Thick Stitched Shoulder Pads, Deluxe Stitched Contoured Padding, Solid Steel Deck Plate - EZ to Adjust, Bars can hold Up to 1000 lbs.,
    • 1000 lb capacity. Sizes: 37"W X 80"D X 52"H - Weighs 300 lbs.
    • Olympic Plates are not included. Redesigned with heavier base and longer Plate Holders. Deluxe padding Carriage mounted on 8-750lb rated rollers for long life. 2" x 4" Steel Tube Construction. Thick Stitched Shoulder Pads. Deluxe Stitched Contoured Padding. Solid Steel Deck Plate - EZ to Adjust.

    How To Do Leg Press?

    How To Do Leg Press
    • Sit on the machine with your back and head resting on the padded support;
    • Place your feet on the platform about hip-width apart;
    • Make sure that your heels are flat;
    • Grasp the handles for extra support and keep your head and spine in position;
    • Push the footplate to straighten your legs;
    • Bend your knees to move the footplate towards you;
    • Push the footplate away and back to the starting position.

    Leg Press Benefits and Downsides

    • Your back is well-supported and you can only focus on your knees
    • If you want to get an extra emphasis on your leg muscles – simply adjust your foot position on the footpads;
    • You lways need a machine to perform this exercise
    • There is a risk to injure knees if you pile on more weight than you can handle
    • There’s a chance to round the back if you press too much weight

    Hack Squat Vs Leg Press: In-depth Comparison

    Both hack squat and leg press are great exercises for working your quadriceps with hamstring and glute. However, a hack squat is better if you want more loads to build muscles and balance. The leg press exercise is more simple and less risky for your back and knees. It’s a much better option for beginners and those who try to fit various exercises into their leg day routine.

    Now, if you may be wondering – what’s the difference between hack squat machine vs leg press? Simple: the machine-based hack squat is loaded on shoulders, so a lifter has to squat down and get up to do the exercise. The leg press is loaded via a footplate with a lifter having to push away while lying down.

    So whether you choose a barbell hack squat or hack squat machine, you still load your upper body. It’s just that the leg press only works your lower body and allows the upper body to rest comfortably on the padded support.

    Which Exercise Is Best Suited For You?

    Which Exercise Is Best Suited For You

    Which exercise to choose totally depends on your fitness goals and health condition. If the balance is a problem for you, or you suffer from shoulder or back pain, then leg press will be a perfect choice.

    But if you want an all-over body workout, then hack squat has the advantage over a leg press.

    So hopefully that answers all your questions regarding these amazing exercises! So between hack squat vs leg press: which is a better option for you? Feel free to let us know in the comments!

    • Please fill required fields
    • Please fill required fields
    • Please fill required fields
    • Send