The 10 Best Hack Squat Alternatives

One of the most popular machine-based exercises for building bigger and stronger legs is none other than the hack squat. Unlike traditional back squats, the hack squat machine allows you to hammer your legs, especially the quads, safely train to failure, and reduce the amount of spinal loading.

With that said, there are several reasons why you may need a viable hack squat alternative. Maybe your gym doesn’t have a hack squat machine, you work out at home, or you’re traveling. On the other hand, if you’re an athlete that’s looking for a more functional exercise, then a hack squat probably won’t cut.

Regardless of the reason, we’ve put together our definitive list of the 10 best hack squat alternatives below! Keep reading to learn why each hack squat alternative was included, their differences and similarities to the hack squat machine, the best way to perform them, and which one is right for you!

The 10 Best Hack Squat Alternatives

1. Front Squat
2. Leg Press
3. Goblet Squat
4. Feet-Forward Smith Machine Squat
5. Heel Elevated Back Squat
6. Bulgarian Split Squat
7. V-Squat Machine
8. Safety Bar Squats
9. Belt Squats
10. Leg Extensions

Front Squat

When to perform a front squat

One of the primary reasons why people do hack squats is to grow their quads. Although the hamstrings and glutes are engaged during the back squat, the main mover is the quads. If you don’t have access to a hack squat, performing front squats is a great way to still emphasize the quads while limiting glute/hamstring involvement.

What’s more, the front squat is considered to be a more functional movement with greater carry-over to other exercises, such as the back squat, clean & jerk, and hang clean, compared to a hack squat. The front squat also recruits more stabilizer muscles than a hack squat, including the core, upper back, and erectors.

Overall, the front squat is a full-body exercise that will give you more bang for your buck than the hack squat. For best results, perform front squats during the beginning of lower body dominant training sessions.

Related: Front Squat Benefits & Muscles Worked

How to perform a front squat

1. To do this exercise, you’ll need an Olympic barbell, squat rack, weight clips, and Olympic plates.
2. Set up the squat rack to shoulder height and adjust the safety bars according to your squat depth. You should be able to easily un-rack and re-rack the bar without going on your toes.
3. Assume a shoulder-width stance, two-three steps away from the bar.
4. Extend your arms out in front of you and grab the bar with a slightly wider than shoulder-width grip and your palms facing away from you.
5. Take a step closer to the bar, wrap two-three fingers under the bar, bring your elbows up, and place the bar on your front delts (the front part of your shoulders).
6. Lift the bar out of the rack by straightening your legs, then take 2 steps back, position your feet just outside of shoulder-width with your toes slightly pointed out.
7. Take a deep breath, brace your core, and begin the descent bending your hips and knees at the same time to perform a squat. Imagine that you’re sitting straight down. Remember to keep your elbows high and knees out.
8. Once your hips pass below parallel or your knees are at a 90-degree angle, pause for 1-2 seconds.
9. Exhale as you explode up by extending your knees and hips to stand back up.
10. Repeat for the desired number of repetitions.

Check out the video from Canditio Training HQ to see how to perform the front squat with perfect form!

How To Front Squat With Proper Form

Front squat tips

• Flat-soled shoes or Olympic weightlifting shoes are recommended for this exercise.
• If you want to better emphasize your quads or struggle with getting a full range of motion, elevate your heels slightly (use plates or wear Olympic lifting shoes).
• Throughout the movement, focus on keeping your core tight, knees out, and chest/elbows high.
• Experiment with different elbow and hand positions to see what feels most comfortable.

Leg Press

When to perform a leg press

Besides the hack squat, the leg press is arguably the most popular machine-based leg exercise, and for a good reason. Similar to the hack squat, the leg press is a compound movement that allows you to work the entire lower body, especially the quads, without taxing the upper body. There’s little to no spinal loading, which is great for those that suffer from any kind of back pain.

With the leg press, you can easily manipulate the positioning of your feet to emphasize the quads or glutes/hamstrings. Since there’s a built-in safety mechanism on most leg presses, you can safely train to failure without a spotter. Lastly, if you have a strength imbalance, you can do a single-leg leg press to help correct it.

Best of all, unless you work out at home, the vast majority of gyms have a leg press. Since the leg press is a lower-body dominant movement, perform it near the beginning of your leg workouts.

How to perform a leg press

1. Adjust the leg press sled and back support to an appropriate height. There should be a slight bend in your knees when the platform is in the racked position.
2. After the machine is properly set up, add an appropriate amount of weight to each side.
3. Sit down in the machine, place your feet in the middle of the platform with a shoulder-width stance, and brace your back and head against the support pad.
4. Straighten your legs to push the sled away from you so you can grab the handles and move the rack pins out to the sides.
5. Before starting the movement, take a deep breath and brace your core.
6. Begin the movement by bending your knees and hips to lower the sled towards your torso. Focus on keeping your feet, especially your heels, firmly on the platform.
7. Once your knees form a 90-degree angle, pause for 1-2 seconds.
8. Press the sled away from you by extending your legs; avoid letting your knees cave in on the concentric part of the lift.
9. At the top of the rep, stop right before your legs are completely straight (avoid locking out your legs).
10. Repeat for the desired number of repetitions.

Watch the video below for an exercise demonstration of the leg press from Colossus Fitness!

How to PROPERLY Leg Press | 3 Leg Press Variations for Muscle Gain

Leg press tips

• To emphasize the quads, use a closer stance that’s lower on the platform.
• To emphasize the glutes/hamstrings, use a wider stance that’s higher up on the platform.
• Keep your lower back supported against the pad at all times, don’t let it round at the bottom of the rep.
• Focus on pushing with your heels.
• Flat-soled shoes work best for this exercise.

Goblet Squat

When to perform a goblet squat

A goblet squat is a good hack squat alternative because it emphasizes the quads, is a more functional movement, and minimal equipment is required. The goblet squat is traditionally performed with a dumbbell or kettlebell, but all you need is something heavy that you can hold in front of you.

Whether you’re at home or on the road, you can use the goblet squat as an effective hack squat substitute.

Unlike the hack squat, the goblet squat is a free-weight exercise that recruits more muscles, especially the core, because you have to hold the weight up. It’s a great way to learn proper squat form and has a good amount of carry-over to other exercises, such as the front squat.

Since the goblet squat is a lower body exercise, we recommend performing it during leg workouts near the beginning or middle of the training session so you’re not too fatigued.

How to perform a goblet squat

1. Squat down and grab the end of a dumbbell or the horns of a kettlebell. Flex your elbows and hold the dumbbell/kettlebell close to your chest.
2. Stand straight up and assume a shoulder-width stance with your toes pointed slightly out.
3. Take a deep breath, brace your core, and begin the movement by flexing your knees and hips to squat down. Imagine that you are sitting on a chair.
4. Once your knees form a 90-degree angle or your hips pass just below parallel, pause for 1-2 seconds.
5. Exhale as you stand back up by extending your knees and hips. Focus on keeping your knees out, chest up, and back neutral.
6. Repeat for the desired number of repetitions.

Scott Herman demonstrates how to perform the goblet squat in the video below!

How To: Goblet Squat

Goblet squat tips

• To emphasize the quads more, elevate your heels using a platform or two 5lb plates.
• Keep your elbows and chest up.
• Place an even amount of weight on your heels and balls of your feet.
• Set the dumbbell or kettlebell on an elevated surface, such as a flat bench, so it’s easier to grab.

Feet-Forward Smith Machine Squat

When to perform a feet-forward smith machine squat

The feet-forward smith machine squat mimics a hack squat because it places a greater load on the quads, doesn’t require as much balance, and allows for a larger range of motion.

Unlike a barbell squat, you can safely train to failure with a feet-forward smith machine squat because there are built-in safety mechanisms at various points along the machine. The key to this exercise is foot positioning.

Placing your feet slightly forward with your toes pointed straight ahead and using a slightly narrower than shoulder-width stance will emphasize your quads, similar to the hack squat. If your gym doesn’t have a hack squat machine, this is the next best exercise you can do.

We highly recommend performing this movement during the beginning of a leg workout.

How to perform a feet-forward smith machine squat

1. Adjust the bar on the smith machine to an appropriate height. You should be able to safely unrack and re-rack the bar without going on your toes or having to squat down. There should be a slight bend in your knees when the bar is in the racked position.
2. Once the bar is at an appropriate height, warm up, then add the right amount of weight on each side according to the desired rep range.
3. Step under the bar and place it on your upper traps (upper back). Grab each side of the bar with your hands just outside shoulder width.
4. Assume a slightly narrower than shoulder-width stance with your toes pointed forward,  then move your feet one step forward.
5. Extend your legs to stand up and rotate the bar either backward or forward to unrack it (this will vary depending on the machine).
6. Take a deep breath, brace your core, and begin squatting by flexing at the hips and knees.
7. Once your knees form a 90-degree angle or your hips pass just below parallel, pause for 1-2 seconds.
8. Exhale as you stand up by extending the hips and knees. Focus on keeping your knees from caving in.
9. At the top of the rep, squeeze your glutes, hamstrings, and quads. Repeat for the desired number of repetitions.

Jared Feather and Dr. Mike Israetel from Renaissance Periodization show you how to perform the feet forward smith machine squat in the video below!

Feet Forward Smith Squat

Feed-Forward Smith Machine Squat Tips

• Don’t let your knees cave in.
• At the bottom of the rep, go as far down as you comfortably can, but aim for a 90-degree angle in your knees.
• Flat-soled shoes are ideal for this exercise.
• Focus on pushing through your heels on the way up.

Heel Elevated Back Squats

When to perform heel elevated back squats

Back squats are often considered the king of all exercises because they engage many different muscles, including the entire lower body. Unlike a hack squat, you’re not limited by the machine’s path of motion when performing a free-weight squat. There are several different variations of the back squat that can be performed depending on your goal.

If you want to target the glutes and hamstrings, doing a wide-stance (sumo) squat will be your best option. For hitting the quads, doing heel elevated back squats is advantageous. Elevating your heels will allow you to obtain a greater range of motion and place more tension on the quads.

For those that only have access to a squat rack and want to mimic a hack squat, heel elevated back squats are a fantastic hack squat alternative. They will also have a good amount of carry-over to other exercises, such as the traditional back squat.

Since heel elevated back squats are quite taxing on the body, we suggest performing them once per week near the beginning of your workout. If your gym has a wedge to elevate your heels, use it. If not, you can place 5 lb plates under your heels or use Olympic weightlifting shoes.

In the example below, we are going to explain how to do this exercise with a heel wedge.

How to perform heel elevated back squats

1. To do this exercise, you will need a heel wedge, squat rack, Olympic barbell, weight clips, and plates.
2. Set up the squat rack to an appropriate height. You should be able to safely un-rack and re-rack the barbell without going on your toes or having an excessive bend in your knees.
3. Adjust the safety bars according to your squat depth. Finally, place the heel wedges 2 steps away from the squat rack about shoulder-width apart and load an appropriate amount of weight on each side of the barbell.
4. Step under the bar, place it on the top of your traps (upper back), reach up and grab each side of the bar just outside of shoulder width.
5. Stand up straight to unrack the barbell, take 2 steps backward and place your heels on the wedges. Point your toes forward or slightly outward.
6. Take a deep breath, brace your core, and begin to squat down by pushing your butt slightly back and flexing at the knees and hips simultaneously.
7. Once your hips pass below parallel, you should feel a big stretch in your quads. At the bottom of the rep, pause for 1-2 seconds.
8. Exhale as you stand up by extending your hips and knees. Focus on keeping your knees from caving in and pushing through your heels.
9. At the top of the rep, squeeze your glutes/hamstrings and quads.
10. Repeat for the desired number of repetitions.

Check out the video below to see how to do the heel elevated back squat!

HOW TO SQUAT: Heel Elevated Barbell Back Squat. INCREASE Your SQUAT with this Technique!

Heel elevated back squat tips

• If you can comfortably squat below parallel, you can target the quads with a greater range of motion.
• When using a heel wedge, flat-soled shoes are ideal.
• Focus on pushing through your heels on the way up and keeping your knees out.
• For greater lower back/core support, consider using a lifting belt.
• We do not recommend training to failure due to an increased injury risk with free weight exercises.

Bulgarian Split Squats

When to perform Bulgarian split squats

For anyone with a strength or muscular imbalance between your right leg and left leg, we suggest performing Bulgarian split squats rather than a hack squat. The Bulgarian split squat targets the lower body like a traditional squat. Not only can it be used to gain muscle and strength, but it also improves balance which has a lot of carry-over to other exercises, various sports, and activities of daily living.

The Bulgarian split squat may reduce your injury risk and improve your performance when performing back squats and front squats. Since you’re in a split-stance, Bulgarian split squats are arguable one of the most functional leg exercises you can do.

By adjusting the position of your front leg, you can emphasize the glutes and hamstrings or quads. The closer your foot is, the more the quad will be engaged and vice versa. Best of all, there’s very minimal equipment required to do this exercise. For some, just using your body weight will be challenging enough.

This is a great primary or assistance exercise, so you can perform them during the beginning, middle, or end of a leg workout. If you’re new to Bulgarian split squats, it’s a good idea to do them when your legs are fresh at the beginning of a workout.

Lastly, if one leg is noticeably weaker, start with that leg first and match the number of reps you get with the stronger leg.

How to perform Bulgarian split squats

1. To do this exercise, you will need dumbbells or kettlebells and a platform (box or bench) to place your back foot onto.
2. Grab the dumbbells or kettlebells using a neutral grip (palms facing towards you) and let them hang by each side of your body.
3. Stand 3-4 steps away from a bench or box with a shoulder-width stance and toes pointed forward. Assume a split stance by stepping your right or left leg back and resting the top of your foot on the box/bench.
4. Adjust your body so that most of your weight is placed on the front leg.
5. Take a deep breath and begin the movement by bending at the knee and hip of your front leg.
6. Keep going until your front leg reaches 90 degrees, or your back leg touches the ground.
7. Exhale as you stand back up by pushing off the front leg. (the back leg is just there for support/balance). Focus on pushing through the heel.
8. Once your front leg is nearly straight, pause and repeat for the desired number of repetitions. Avoid locking out your leg at the top of the rep.
9. Switch legs and do the same number of repetitions as the other leg.

In the video below, Colossus Fitness breaks down how to properly Bulgarian split squat to target the quads!

How to PROPERLY Bulgarian Split Squat To Grow Your Quads

Bulgarian split squat tips

• Experiment using one or two dumbbells/kettlebells to see which one you perform best with. Some prefer one dumbbell/kettlebell because it helps them balance.
• You can perform this exercise with a barbell, but dumbbells or kettlebells are safer since they are easier to drop if you fail a rep.
• If you struggle with grip strength, we suggest using lifting straps.

V-Squats

When to perform V-squats

If your gym doesn’t have a hack squat or you are looking for another machine to try out, consider using the V-squat machine! This exercise is very similar to the hack squat since you’re in a more vertical position.

Depending on your foot position, you can place more tension in the quads by using a closer stance. You can also face the machine and perform reverse V-squats which are typically performed to target the glutes and hamstrings, but they also hit the quads fairly well. 

Fewer stabilizer muscles are recruited than free-weight back squats, but you can safely train to failure without a spotter because there are built-in safety mechanisms. The V-squat machine allows you to overload the legs without taxing the rest of the body, similar to the leg press.

Since this is a machine-based lower body exercise, you can perform it anytime during a leg workout. It can be used as a primary or assistance exercise.

How to perform V-squats

1. Load an appropriate amount of weight on each side of the machine.
2. Step onto the platform, and position your back, head, and shoulder against the support pads.
3. Assume a shoulder-width stance with your feet in the middle of the platform and toes slightly pointed out. There should be a slight bend in your knees when the machine is in a racked position.
4. Unrack the machine by extending your legs to push the sled up. Move the racking mechanism out of the way by grabbing the handle and pushing it out to the side.
5. Take a deep breath, brace your core, and begin squatting by flexing your knees and hips.
6. Once your knees form a 90-degree angle, pause for 1-2 seconds.
7. Exhale as you stand back up by extending your knees and hips. Focus on pushing through your heels and keep your knees out.
8. Repeat for the desired number of repetitions.

Watch the short video below from Life Fitness to see how to properly use the Hammer Strength plate-loaded v-squat machine!

Hammer Strength Plate-Loaded V Squat Instructions

V-squat machine tips

• To emphasize the quads, use a close stance with toes pointed forward and place your feet near the bottom of the platform.
• To emphasize the glutes/hamstrings, use a wider stance with your toes pointed out and place your feet near the top of the platform.
• Flat-soled shoes work best for this exercise.
• You can wear a lifting belt if it allows you to brace better, but it’s not necessary since there’s back support.

Safety Bar Squats

When to perform safety bar squats

Powerlifters most often perform safety bar squats as an assistance exercise to the back squat. Similar to a hack squat, a safety bar squat helps keep you upright, so it places slightly less stress on the lower back, knees, and hips.

What’s more, the safety bar has a camber on both ends, which forces the lifter in a more forward position which translates to more muscles being recruited, especially in the upper back region. It’s common for lifters to do a safety bar squat to replace front squats when their shoulder mobility is limited.

Safety bar squats may also feel more natural to you than other squat variations. However, they do have great carry-over to other lifts, including back and front squats.

It’s important to note that the safety bar can be used for many different exercises, such as lunges, squats, and good mornings. So if you’re considering buying one for your home gym, it’s well worth the investment.

How to perform safety bar squats

1. Set up the squat rack to an appropriate height. You should be able to unrack and re-rack the safety squat bar without going on your toes or having an excessive bend in your knees.
2. Adjust the safety bars according to your squat depth. Load an appropriate amount of weight on each side of the safety squat bar.
3. Step under the bar, place the bar on your upper traps/shoulders and grab the handles with a neutral grip.
4. Unrack the bar by standing straight up, then take 2-3 steps backward.
5. Assume a shoulder-width stance with your toes pointed slightly out.
6. Take a deep breath, brace your core, and begin squatting by simultaneously flexing the knees and hips. (Imagine that your sitting on a chair)
7. Once your hips pass below parallel and your knees form a 90-degree angle, pause for 1-2 seconds.
8. Exhale as you push through your heels to stand back up by extending your knees and hips. Focus on pushing your knees out to keep them from caving in.
9. At the top of the rep, squeeze your quads, glutes, and hamstrings.
10. Repeat for the desired number of repetitions.

In the video below from Rogue Fitness, Steve Slater shows you how to use the safety squat bar correctly!

How to Use a Safety Squat Bar with Steve Slater

Safety bar squat tips

• Manipulate your feet positioning to see what feels most comfortable to you.
• Perform near the beginning of your workout, so you’re not overly fatigued.
• Pull down on the handles and pull your elbows apart to lock the bar in the proper position.

Belt Squats

When to perform belt squats

The belt squat, also known as the hip belt squat, is a unique exercise where the weight is loaded on the hips as opposed to the shoulders. Some people prefer belt squats over back squats because it targets the same musculature and has a similar movement pattern. Belt squats don’t place as much strain on the trunk/lower back.

Those of you who can’t properly perform a back, front, or hack squat without pain, may still be able to squat with a belt squat. Some other benefits of the belt squat are that there’s less injury risk, it’s easier to recover from, and they are great for isolating the quads.

The one downfall to belt squats is that not as many gyms will have them. But if you find one, we highly suggest giving it a try! With that said, you can use a dip belt and stand on an elevated surface to perform this exercise without the actual belt squat machine. The belt squat can be used as assistance or primary exercise. Either way, it’s a good idea to perform them near the beginning of a lower-body workout.

Related: Belt Squat vs Back Squat

How to perform belt squats

1. Load an appropriate amount of weight on the belt squat machine.
2. Stand on the belt squat machine and secure the belt around your hips.
3. Assume a shoulder-width stance with your toes pointed slightly out. The weight should be loaded directly between your legs.
4. Take a deep breath, brace your core, hold onto the handles on either side of the machine, and begin to squat by pushing your hips slightly back and bending at the knees.
5. Once your hips pass below parallel and knees form a 90-degree angle, pause for 1-2 seconds.
6. Exhale as you push through your heels to stand back up by extending your hips and knees.
7. At the top of the rep, squeeze your glutes, quads, and hamstrings.
8. Repeat for the desired number of repetitions.

To see how to perform belt squats, watch the exercise demonstration below from Alan Thrall!

BeastMetals Belt Squat

Belt squat tips

• At the bottom of the rep, focus on pushing your knees out to make sure they don’t cave in as you stand up.
• Flat-soled shoes work best for this exercise.
• Look straight ahead to maintain a neutral spine.

Leg Extensions

When to perform leg extensions

Up until this point, every exercise we’ve covered has been a compound exercise. Although you can make a few tweaks to emphasize one muscle more than the other, compound movements will always recruit multiple muscles. If you’re looking to isolate your quads, the leg extension is your best bet.

The leg extension is the only exercise that sufficiently trains the rectus femoris, which is one of the four muscles that make up the quadriceps. Since the rectus femoris crosses the hip and knee when you perform any type of squat or lunge, the length of the rectus femoris doesn’t really change.

However, during leg extensions, the hip is in a fixed position, allowing you to train the rectus femoris via knee extension. This is why some argue that leg extensions are crucial for optimal quad development. Furthermore, leg extensions aren’t very taxing on the body, so they are a great way to add more quad volume while still being able to recover.

How to perform leg extensions

1. Adjust the back support pad and the leg support pad to where you can sit on the machine with the leg pad positioned just above your ankles. The lever should be aligned with your knee. Your knees should be at a 90-degree angle at rest.
2. Select an appropriate amount of weight. Sit on the machine, brace your upper body against the back support pad, place your legs behind the leg support pad, and grab the handles on each side with a neutral grip. 
3. Before starting the movement, pull down on the handles to lock yourself into position, take a deep breath, and brace your core.
4. Exhale as you extend your legs out until you feel a strong contraction in the quads.
5. At the top of the rep, pause for 1-2 seconds and squeeze the quads.
6. Slowly lower the weight back to the starting position by flexing your legs.
7. Repeat for the desired number of repetitions.

If you want to perfect your leg extension form, watch the video below from Jeff Nippard!

How To Do Leg Extensions With Perfect Technique (Grow Every Quad Head)

Leg extension tips

• If you have a muscular imbalance, perform this exercise one leg at a time and start with the weaker side.
• Point your toes forward, inward, or outward to emphasize different areas of the quads.

Hack squat muscles worked

The hack squat primarily targets the quadriceps but also engages the glutes, hamstrings, calves, core, and hip flexors.

Primary Muscles

• Quadriceps
  • Vastus lateralis
  • Vastus intermedius
  • Vastus medialis
  • Rectus femoris

Secondary Muscles

• Glutes
  • Gluteus medius
  • Gluteus maximus
  • Gluteus minimus
• Hamstrings
  • Biceps femoris (long head & short head)
  • Semitendinosus
  • Semimembranosus
• Calves
  • Gastrocnemius
  • Soleus
• Core
• Hip flexors

Reasons to choose a hack squat alternative

The hack squat is a very effective exercise for increasing the size and strength of your legs, especially the quads. But there are a number of reasons why you may be looking for hack squat alternatives.

Some common reasons to choose a hack squat alternative include:

• Equipment limitation
  • You don’t have access to a hack squat machine.
• Physical limitation
  • You can’t perform a hack squat without having pain or you’re injured and cannot properly perform a hack squat.
• Different goals
  • You’re an athlete that’s looking for a more functional movement than a hack squat.
  • You get tested on specific lifts (ex. back squats, front squats, cleans, etc.)
  • Your primary goal is to grow your hamstrings and glutes, not your quads.
• Training plateaus/boredom
  • You’ve been doing the hack squat for an extended period of time and are no longer progressing, so you’re seeking out a similar movement.

Fortunately, there are several exercises you can do instead of hack squats and the best ones are highlighted above!

FAQ

Is a hack squat as good as a barbell squat?

Both exercises are effective for building and strengthening the lower body. Back squats are more functional and engage a greater amount of muscles, especially stabilizer muscles, such as the core. On the other hand, the hack squat allows you to safely train to failure and isolate the legs without taxing the rest of the body.

The answer to this question really depends on the person. If you’re an athlete, we would suggest barbell squats over the hack squat. If your primary goal is to grow your legs and you can’t properly perform a back squat, a hack squat may be the better option. Both exercises have their pros and cons, so try both to see what you enjoy more!

Are hack squats more difficult than squats?

In general, machine-based exercises, such as the hack squat, will be easier to perform than free weight exercises, such as the barbell squat. The reason is that the machine helps you balance and removes the need for various stabilizer muscles,

You also need better ankle, knee, and hip mobility to perform a back squat compared to a hack squat. With that said, hack squats are still an effective muscle-building exercise, especially for the quads.

Wrap-Up

The best part about resistance training is that there are numerous exercises you can choose from depending on what body part you’re trying to target. At the end of the day, it doesn’t matter what exercise you’re performing. All that matters is that a given amount of mechanical tension, muscular damage, and metabolic stress is being achieved.

As long as you pick a comparable exercise and perform it correctly, you can grow your legs doing a wide variety of movements. Some are better than others, but the most important part is that you enjoy the exercise, are consistent, and apply progressive overload.

Being flexible with your training is part of that enjoyment. Don’t get into the mindset that just because your coach programmed hack squats, you absolutely have to do them. If you need or want to do a hack squat alternative, pick from the list above and get after it!

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.