10 Best Hack Squat Alternatives for Gym and Home

Ranked Hack Squat Alternatives

10 substitutes, ranked by how closely each one matches the Hack Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Chair Squat

   95% match

   • Quads
   • Machine
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
   2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
   3. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
   4. Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
   5. Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: a machine, the same as the Hack Squat
   • Body position: standing, the same as the Hack Squat
2. 

   2. Smith Machine Squat

   95% match

   • Quads
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the quads.

   How to perform this exercise

   1. To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
   2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: a machine, the same as the Hack Squat
   • Body position: standing, the same as the Hack Squat
3. Play demonstration

   3. Smith Chair Squat

   92% match

   • Quads
   • Smith-machine
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the height of the smith machine bar to a comfortable position.
   2. Stand with your feet shoulder-width apart, toes slightly turned out.
   3. Place the barbell across your upper back, resting it on your traps.
   4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
   5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: a machine, the same as the Hack Squat
   • Body position: standing, the same as the Hack Squat
4. 

   4. Leg Press

   91% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
   3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
   4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: a machine, the same as the Hack Squat
   • Body position: seated, not standing
5. 

   5. Bodyweight Squat

   89% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Squat
6. Play demonstration

   6. Dumbbell Supported Squat

   87% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Hack Squat
   • Balance: harder to stay steady on than the Hack Squat
7. 

   7. Squats - With Bands

   87% match

   • Quads
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the quads.

   How to perform this exercise

   1. To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
   2. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
   3. Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
   4. Use the heel of your feet to push your body up to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: a band, not a machine
   • Body position: standing, the same as the Hack Squat
   • Balance: harder to stay steady on than the Hack Squat
8. Play demonstration

   8. Squat To Overhead Reach

   85% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Hack Squat
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Hack Squat
   • Balance: harder to stay steady on than the Hack Squat
9. 

   9. Narrow Stance Hack Squats

   84% match

   • Quadriceps
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
   2. Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
   3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
   4. Now straighten your legs without locking the knees. This will be your starting position.
   5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
   6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Hack Squat
   • Primary muscle: quadriceps, not quads
   • Equipment: a machine, the same as the Hack Squat
   • Body position: standing, the same as the Hack Squat
10. Play demonstration

    10. Smith Sumo Squat

    84% match

    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up the smith machine with the barbell at hip height.
    2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    3. Position yourself under the barbell, resting it on your upper back and shoulders.
    4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
    5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: two-legged squat, the same as the Hack Squat
    • Primary muscle: glutes, not quads
    • Equipment: a machine, the same as the Hack Squat
    • Body position: standing, the same as the Hack Squat