Leg Press vs Hack Squat for Lower Body Strength

When it comes to building strong, powerful legs, many of us may find ourselves choosing between the Leg Press and the Hack Squat machines at the gym. These two popular pieces of equipment, each with their own set of advantages, cater to fitness seekers ranging from beginners to advanced athletes.

But how do you decide which machine is right for you and your training plan?

In this straightforward guide, I’ll explore the key differences, benefits, and potential drawbacks of the Leg Press and Hack Squat. My goal is to arm you with the knowledge to navigate your leg day workouts effectively, ensuring you not only build strength and muscle but also protect your body by aligning with the machine that best fits your needs.

Leg Press

Equipment Needed

• Leg Press Machine

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 of Leg Press

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.

Hack Squat

Equipment Needed

• Hack Squat machine

Step-by-Step Instructions

• Position yourself on the hack squat machine*, with your back against the pad and your shoulders under the shoulder pads.
• Place your feet shoulder-width apart on the platform, with your toes pointing slightly outward.
• Grasp the handles on either side of the machine (if available).
• Breathe in and brace your core.
• Slowly lower your body by bending at the knees and hips, keeping your head up and your back straight.
• Continue lowering your body until your thighs are parallel to the platform that your feet are standing on.
• Then drive through your feet to raise your body back up to the starting position.

Coaching Points

*Not all Hack Squat machines are the same. Technique, muscles worked and more can and will vary depending on the specific machine you’re using. If in doubt, make sure to speak with someone about how to use the machine in your gym.

You should always start light (especially as a beginner) with any exercise and gradually work toward using heavier weights. This is even more important if you’re working with a machine that you’re unfamiliar with. Always get a feel for the machine first before adding any weight.

Benefits of Hack Squats

Hack squats can improve your leg strength and power as well as build size and muscle mass.

If you’re looking to add variety to your lower body workouts, Hack Squats are a great option. If you generally stick to more traditional movements like Back Squats and Front Squats (which I recommend) then adding in some Hack Squats from time to time can help keep you workouts fresh.

Leg Squat vs Hack Squat: Which is Better?

Now, let’s take a side-by-side look at these two exercises and examine if one is better than the other for specific situations.

Better for Developing Strength: Hack Squat

While the two exercises are extremely close, I would rate Hack Squat as the superior option for developing strength when compared to the leg press due to its ability to simulate functional, upright movements and directly engage stabilizing muscles.

The exercise places a pronounced emphasis on the quadriceps while also necessitating the involvement of the core, lower back, and even the upper body to some extent, fostering a more holistic strength development environment.

Having said that, I think the differences between the two are close enough that the two exercises are rather interchangeable. I do like the involvement of the core and stabilizing muscles with the Hack Squat, but if you need to choose the Leg Press (for whatever reason) then go for it.

Better for Beginners: Tie

Leg Press may hold a slight advantage for being easier (and safer) to learn than the Hack Squat, but both exercises are extremely close in this regard (similar to strength development).

I also like Hack Squat because it can more closely mimic a Barbell Squat which can be a good teaching tool for beginners to begin to get comfortable with the more advanced movement.

Finally, if back issues are at all a concern then the Leg Press is most likely the better option over a Hack Squat (consult with your doctor first!).

Final Thoughts

Navigating the Leg Press and Hack Squat doesn’t need to be a battle of choosing one over the other. Both exercises bring valuable benefits to your leg training: the Hack Squat offers more core stabilization and functional strength, while the Leg Press is great for focusing on muscle development with less stress on your back.

Your choice should comfortably fit into your strength program and align with your training goals.

Remember, a well-informed decision that considers your body’s needs and workout objectives is key to a safe and effective lower-body workout. Let’s embrace the strength and flexibility of both machines in sculpting our pathways toward sturdy, healthy legs!

More Links and Info

Check out how the Leg Press stacks up against some other popular lower-body exercises:

Leg Press vs Back Squat

Leg Press vs Barbell Lunge

Share This