11 Best Hack Squat Alternative Exercises for Leg Day

The Hack Squat is a strength training exercise that targets the muscles in your lower body, specifically your quadriceps, hamstrings, and glutes. It’s an especially popular machine and exercise used in many bodybuilding plans. 

However, if you have Hack Squats in your program and your gym – whether that’s a commercial gym or the one in your garage – doesn’t have a Hack Squat machine, you may find yourself looking for a replacement. I’m guessing there is a good chance that’s why you’re on this page right this moment.

Well, good news! You’re in the right place. I’m about to share with you 11 of my favorite Hack Squat alternatives, all of which will help you build some tree trunks you can walk around on.

Alternatives for Hack Squat

I’ve tried to include as much variety in this list of Hack Squat alternatives as possible. There are exercises that incorporate different pieces of equipment – barbells, dumbbells and even one that doesn’t require any equipment at all. There are also beginner-friendly exercises and others better suited for more advanced lifters.

Finally, there are traditional exercises as well as a couple that are a little more ‘outside the box’.

Hopefully, at least one of these exercises will be a good fit for what you’re looking for.

Back Squat

I understand that the reason you may be doing Hack Squats in the first place is that you’re unable, whether technically or because of an injury, unable to do Back Squats. If that’s the case, there are other Hack Squat alternatives on this list that may be better suited for you.

However, if you’re able to do Back Squats, it is one of the best movements you can have in your strength training plan whether you’re a football player or a weekend warrior.

How To

• Place the barbell on a squat rack at chest height. Stand facing the bar.
• Grip the bar wider than shoulder-width apart and duck under it, placing it on your upper traps.
• Stand up, lifting the bar off the rack. Take one or two steps back to clear the rack.
• Stand with feet shoulder-width apart, toes slightly pointing outward. Keep your chest up and eyes forward.
• Bend your knees and hips simultaneously, pushing your hips back and down.
• Lower your body until your thighs are at least parallel to the ground, keeping your knees over your toes.
• Push through your heels, extending your hips and knees to return to the starting position.

Coaching Points

Heels coming off the ground is a common technical error at the bottom of the Back Squat, where the bar comes forward of the athlete’s center of mass and forces them to lift their heels off the ground.

Two common fixes for this are to have the athlete sit back into the squat to keep their balance over their mid-foot, and to have the athlete actively pull the bar down into their back using their lats.

Athletes who are still having trouble due to poor ankle dorsiflexion, long femur length relative to their height, or a combination of both, can use a device to elevate their feet such as weightlifting squat shoes, an angled plate, or 2.5lb weights to help address the issue.

Front Squat

The second-best Hack Squat alternative, in my opinion, is the Front Squat. Many of the same benefits as the Back Squat. If you’re able to do Front Squats, or able to find someone to teach them to you properly, they would be my other top choice.

Step-by-Step Instruction

• Set the barbell on a squat rack at chest height. Approach the bar, facing it.
• Use a clean grip or cross-arm grip to hold the bar. Place the bar on your front deltoids, close to your neck.
• Stand up to lift the bar off the rack. Take a step or two back to clear the rack.
• Stand with your feet shoulder-width apart, toes slightly out. Keep your elbows high and chest up.
• Begin by bending your knees and hips, lowering your body towards the ground.
• Continue lowering until your thighs are at least parallel to the floor, keeping your elbows high.
• Push through your heels to extend your knees and hips, returning to the starting position.

Coaching Points

Be patient with your flexibility. Persistence and working hard on your flexibility will pay off with Front Squats. Remember to always warm up prior to any lifting session. Work on flexibility drills during warm-up sets as well. After your session, use cool-down techniques, foam roll, stretch, and hydrate.

Leg Press

Leg Press won’t provide nearly the amount of benefits you’ll get from doing Squats, but if you’re unable to Squat then the Leg Press can be a viable option for building lower-body strength.

How To / Coaching Points

Instructions on how to do Leg Presses are going to be extremely dependent on the machine itself. All Leg Press machines do not function in the same way. It’s actually quite the opposite. I would guess there are at least a dozen different designs that all work differently.

With that being said, instead of specific instructions, I’m going to give you some somewhat universal tips when it comes to Leg Press.

• If using a Leg Press Machine you’re unfamiliar with, always start with no weight on the machine.
• Make sure you know how to unrack and rack the safeties as well as do a full rep before adding weight to the machine.
• Go up in weight slowly. No need to make a big jump and get yourself pinned and potentially hurt.
• Do NOT overextend your knees. Learn how to fully extend your legs without locking out your knees.

Benefits

The main benefit of a Leg Press is that you can build leg strength without having to load weight on your back (axial load). This is extremely benefit for anyone who may have back issues that prevent them from being able to Back Squat or even Front Squat.

Leg Press can also be beneficial for beginner lifters who are not yet comfortable with their Back Squat technique. I would rather a beginner Leg Press safely rather than Back Squat with improper form.

Trap Bar Deadlift

Trap Bar Deadlift isn’t a Squat, but it is a great exercise for developing lower-body (especially the posterior chain) strength. If you want to use Trap Bar Deadlifts as a Hack Squat alternative, then I would suggest pairing it with one of the single-leg exercises below that utilizes more knee flexion.

Step-by-Step Instructions

• Load the trap bar with the desired weight and stand inside it.
• Stand with feet hip-width apart, aligned with the bar’s handles.
• Bend at the hips and knees to grab the handles, palms facing your body.
• Take a deep breath and brace your core, keeping your back flat.
• Push through your heels while extending your hips and knees to lift the bar.
• Fully extend your hips and knees, standing upright with the bar.
• Reverse the movement, lowering the bar back to the starting position.

Coaching Points

Easily the most common mistake for Trap Bar Deadlifts is allowing the back to round, placing unnecessary stress on the back. Keep the back flat throughout the movement and the core braced.

Do not bounce the bar off the floor between reps. Yes, bouncing the plates off the floor into the next rep may make the lift easier to do, but it’s also a good way to allow your technique to break down. Reset for each rep.

Unlike barbells which have a standard weight, hex bars weight can vary from one bar to the next. Keep this in mind if using set weights off of your training program.

Single Leg Squat Off Box

Single Leg Step Downs off a box are the first of a few single-leg movements I have here as Hack Squat alternatives.

Single Leg Step Downs can provide a ton of benefits – it’s an isolateral exercise that helps prevent imbalances, helps develop range of motion and will be challenging for most with nothing more than your own bodyweight.

Step-by-Step Instructions

• Stand tall with one leg down and the other straight drifting off the side of the box.
• Initiate the squat by hinging at the waist and bending at the knee simultaneously.
• Descend until the hip crease is just below the knee.
• Keep the heel flat and center of mass over the mid-foot.
• Keep the torso as vertical as possible. Sometimes holding the arms straight out from here will help with balance and torso positioning.
• Once you reach depth, drive through the heel, keeping the foot flat, and stand tall.

Coaching Points

Single Leg Squat Off a Box is by far one of the most difficult variations of single-leg training. A proper progression needs to be followed in order to prepare the athlete for a movement like this.

Barbell Step-Up

Barbell Step-Up is another single-leg exercise that can be used to replace Hack Squats.

Pro Tip: Adjusting the height of the box will alter the emphasis of the movement. A higher box will target the glutes and hamstrings more whereas a lower box will target the quads.

Step-by-Step Instructions

• Set up your barbell across your upper back and choose a box or bench that is around knee height.
• Stand facing the box with the barbell securely placed on your back.
• Step one foot onto the box and powerfully extend through that leg to bring your body up.
• Once at the top, ensure your standing leg is fully extended, and your other leg is either beside it or lifted.
• Carefully lower back to the starting position, leading with the same leg that stepped up.
• Check your posture and positioning, and ensure stability before moving into your next repetition.

Coaching Points

A stable box cannot be overstated here. If the box is not stable, do not do Barbell Step-ups.

Dumbbell Lunge

The final single-leg Hack Squat alternative is one you’re probably already familiar with and that’s Dumbbell Lunges. Lunges are extremely versatile – they can be done with dumbbells, a barbell or even with just your bodyweight – and they’re also extremely effective as well.

Instructions

• Select appropriate dumbbells and hold one in each hand, arms fully extended, and palms facing your torso.
• Stand upright with feet hip-width apart and gaze forward.
• Take a step forward with one leg, landing with the heel first, and then lowering your body by bending both knees.
• Ensure your front knee is directly above your ankle and the other knee hovers just above the floor.
• Push through the heel of the front foot, returning to the starting position.

Coaching Points (Fixes to Common Mistakes)

When you step out for Dumbbell Lunges, make sure to keep the feet shoulder-width apart. If you’re feeling very off-balance in your lunge there is a good chance that you are stepping the lead foot directly in front of the back foot (essentially placing yourself on a tight rope).

Goblet Squat

Goblet Squats are one of my favorite exercises for teaching a beginner how to Squat. A beginner is able to learn all the techniques necessary for a proper squat with a lighter weight that isn’t loaded on the shoulders.

Step-by-Step Instructions

• Start by selecting a suitable weight dumbbell or kettlebell and hold it close to your chest.
• Position your feet shoulder-width apart, turning them slightly outward.
• Begin the squat by pushing your hips back and bending your knees, maintaining an upright torso.
• Ensure your elbows travel inside your knees as you lower yourself down.
• Go as deep as comfortable, ideally thighs parallel to the floor or lower.
• Push through your feet, extending your hips and knees, to return to the starting position.

Coaching Points

*It’s also acceptable to hold the kettlebell on each side of the handle (as shown in the image above).

As with any squat, the most important aspect of Goblet Squats is to keep the core braced to protect the spine and to maintain proper posture – chest out and lats engaged.

Wall Sit

Limited on equipment? A Wall Sit can be done pretty much anywhere you can find a sturdy object to lean against. It can also work great as a quad finisher toward the end of a workout.

Pro Tip: You can use a stability ball against the wall to allow for movement. This effectively turns a Wall Sit into a DIY Hack Squat. Can be a great option for beginners.

Step-by-Step Instructions

• Locate a clear wall space with no obstructions.
• Stand about 2 feet away from the wall, feet shoulder-width apart.
• Lean back until your back is flat against the wall. Slide down until your thighs are parallel to the floor.
• Make sure your knees are directly above your ankles, forming a 90-degree angle.
• Keep your arms at your sides, crossed over your chest, or on your hips.
• Maintain the position for as long as you can, keeping your back flat against the wall.

Coaching Points

The biggest mistakes I see with athletes when doing Wall Sits all come from the setup. The thighs should be parallel to the floor with the ankles directly below the knees.

Having the hips too high or the feet too far in front of the knees will take strain off of the quads. Athletes inherently know this because these are two of the best ways to try to ‘cheat’ if it’s a competition. (If you ain’t cheatin’ you ain’t tryin’, right?)

Tire Flip

Want a Hack Squat alternative that will add some variety to your workouts? Find a giant tire and throw it around! 

How To

• Choose an appropriate tire size that you can flip safely.
• Stand facing the tire, feet shoulder-width apart.
• Squat down and grip the tire with your fingers under the edge, arms fully extended.
• Take a deep breath, tighten your core, and keep your back flat.
• Drive through your heels and extend your hips and knees, lifting the tire off the ground.
• As the tire reaches knee height, reposition your hands and push it forward.
• Extend your arms and hips fully to complete the flip.

Coaching Points

The biggest key to Tire Flips is perhaps in finding the right tire.

Every school I’ve ever worked at had big tires that were used for Tire Flips. However, the size and weight of these tires have all been drastically different. They’ve ranged from tires that were barely heavy enough to be worth using to tires that took two and sometimes even three football players to flip.

Just like with Deadlifts and Power Clean, it’s extremely important to drop the hips, use the legs and keep the back flat. Once fatigue starts to set in I generally see athletes resort to using more back than legs. If form reaches this point then it’s time to stop flipping the tire.

Prowler Push

My final Hack Squat alternative is the Prowler Push. The Prowler is an awesome piece of equipment that can definitely be used to develop a strong lower half.

Pro Tip: Use lighter weight to incorporate more conditioning. Use a heavier weight to focus on improving strength.

Step-By-Step Instruction

• Set your prowler in an area where you can push it at least 20 yards without hitting anything.
• Load the prowler with weight.
• Get behind the prowler and grab the high handle position.
• Hinge at the waist, bend the knees and extend your arms.
• Drive your legs and push the sled forward.

Coaching Points

The Prowler Push is a full body movement. Keep the core tight, nice neutral spine, and keep those arms extended (Arms can be bent when focusing on heavier loads).

Focus on a strong knee drive and pushing through your feet to keep the prowler moving. Your body angle will be very similar to how you start a sprint. So the lower body action should be very similar to running.

Final Thoughts

Hack Squats can be a great exercise for developing both size and lower body strength. However, sometimes you may need an alternative for Hack Squats.

The most obvious reason being you don’t have access to a Hack Squat machine. But, maybe you want to add some variety to your workouts or maybe you just don’t like doing them.

Whatever the reason, hopefully at least one of the exercises that I’ve listed above can work for you as a Hack Squat alternative.

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