The Best Hack Squat Alternatives
1. Reverse Hack Squat
The reverse hack squat is the same as the regular hack squat, except you perform the exercise facing the machine rather than away from it.
By performing the exercise while facing the machine you shift the emphasis to your posterior chain (the muscles on the back of your body), which makes the reverse hack squat a good alternative for those looking to develop their glutes and hamstrings more than their quads.
2. Barbell Hack Squat
The barbell hack squat allows you to train the same muscles to a similar degree as the machine hack squat, making it an excellent hack squat substitute when you don’t have access to a hack squat machine.
3. Landmine Hack Squat
The landmine hack squat is a hack squat variation that uses a landmine attachment and barbell in place of a hack squat machine. Similarly to the regular hack squat, the landmine hack squat trains all of your lower-body muscles, which makes it a viable alternative if you want to change up your training.
4. Smith Machine Hack Squat
If your gym doesn’t have a hack squat machine, the Smith machine hack squat is a worthy alternative. That’s because it allows you to train the same muscles to a comparable degree. Furthermore, because you use a Smith machine, it’s as stable and easy to control as the regular version.
5. Front Squat
The front squat isn’t a hack squat variation, per se, but a free-weight alternative to the hack squat that trains the same muscles.
FAQ #1: Can you do a hack squat without a machine?
Yes.The best alternative to the hack squat that doesn’t require a hack squat machine is the barbell hack squat.
To perform the barbell hack squat, place a loaded barbell behind your legs, squat down and grip the barbell, then stand up.
FAQ #2: Where can I learn how to use a hack squat machine?
To learn how to use a hack squat machine, follow the instructions above.Or, if you’d prefer more hands-on instruction, speak to a trainer at your gym. They should be able to show you how to use your gym’s hack squat machine and explain how to use proper hack squat form.
FAQ #3: Pendulum Squat vs. Hack Squat: What’s the Difference?
The pendulum squat is a lower-body exercise that uses the pendulum squat machine.The main difference between the pendulum squat and hack squat is the pendulum squat machine is configured so that the exercise is most challenging at the top of each rep and easiest at the bottom.
This is the opposite of the hack squat (and all other squat exercises), which means the pendulum squat trains your lower body slightly differently.
That’s not to say the pendulum squat is better—both exercises train the same muscles equally well, so if you have access to a pendulum squat machine, it’s sensible to include both exercises in your program.
