Hack Squat vs Leg Press: Which Machine Builds Better Legs?
If you’re building a serious leg routine, you’ve likely asked yourself: hack squat vs leg press — which one should you choose?
Both exercises are staples in gyms for a reason. They’re excellent for building strong quads, glutes, and hamstrings, but each has different mechanics, benefits, and uses depending on your training goals. In this blog, we’ll break down the key differences, explain exactly what muscles each one works, and help you choose the best machine for your setup.
Let’s compare these two lower body powerhouses and see which one belongs in your next leg day.
1. Understanding the Difference: Hack Squat vs Leg Press
Before diving into benefits, here’s a quick breakdown of the hack squat vs leg press movement differences:
Feature
Hack Squat
Leg Press
Body Position
Upright, back pressed against angled pad
Seated or reclined while pushing against a platform
Movement Path
Moves on a 45-degree track, like a squat
Moves horizontally or at a slight incline
Core Activation
Higher due to standing position
Lower due to back support
Load Capacity
Moderate to high
Typically allows heavier loading
Learning Curve
Slightly more technical
Beginner-friendly
This machine comparison is often discussed in forums with the keyword: hack squat vs leg press reddit, where many lifters compare how each machine feels and which gives better muscle engagement.
2. What is hack squat
The hack squat is a machine-based movement that simulates a traditional squat while keeping your back supported. You place your shoulders under pads, lean back against a platform, and squat down along a fixed path.
Because of the body position, the hack squat is great for targeting the quadriceps with less strain on your lower back. Some models, like the BodyKore Adjustable Hack Squat FL1811, offer adjustable footplate positions to help you emphasize different muscles.
3. What does hack squat work
If you’re searching for what does hack squat work, the answer is primarily the quads, followed by glutes, hamstrings, and calves.
The hack squat places a heavier load on the quads compared to the leg press because of its upright position. Going deeper in the movement activates more glutes and hamstrings.
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The leg press is one of the most popular lower body machines in gyms today. You sit in a seat and press a weighted sled upward using your legs. The back pad supports your spine, allowing you to safely lift heavier loads without stressing your lower back.
The leg press works multiple muscles at once — mainly the quads, glutes, and hamstrings. It can also engage the calves, depending on your foot placement on the platform.
Foot placement tips:
High foot placement = more glutes and hamstrings
Low foot placement = more quad emphasis
6. What muscles do hack squats work
If you’re specifically wondering what muscles do hack squats work, here’s the breakdown:
Primary: Quadriceps
Secondary: Glutes and hamstrings
Tertiary: Calves and core
Hack squats are especially effective for building quad thickness while still getting hip and hamstring activation, especially if you go deep on each rep.
Yes — the hack squat definitely works your glutes. Although it is quad-dominant, going deeper in the movement or adjusting your foot position higher on the platform will activate your glutes more.
Glute-focused tip: Push through your heels and maintain a controlled tempo throughout the movement.
8. Is leg press good for glutes
Many lifters ask is leg press good for glutes, and the answer is yes — with the right setup. Adjusting your feet higher and wider on the platform helps emphasize glute activation during the press.
If you’re still unsure and searching is hack squat good, it absolutely is — especially for lifters who want to build stronger quads without placing a bar on their back. It offers the squat pattern in a more supported position, making it safer and easier to recover from.
Many bodybuilders use the hack squat as a key quad-builder in their leg days, especially when aiming for hypertrophy.
10. Is leg press better than hack squat
There’s no one-size-fits-all answer to is leg press better than hack squat. It depends on your goals.
Choose the leg press if:
You’re a beginner
You want to isolate legs without stressing your back
You want to move more weight
Choose the hack squat if:
You want to target quads more intensely
You’re training for squat strength or depth
You want more core engagement
Both are excellent options, and many athletes alternate between the two for the best results.
11. Final Verdict: Hack Squat vs Leg Press — Which One Should You Choose?
So, hack squat vs leg press — which is better?
Choose the hack squat for squat-like motion, greater quad development, and more core engagement
Choose the leg press for heavier loads, beginner-friendly positioning, and glute/hamstring emphasis
Many lifters benefit from using both machines in their lower body program. Start with hack squats for quad activation, then move to leg presses for high-rep burnouts.
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