Hack Squat vs Leg Press​ – Is There Really a Difference?

Standing at an angle or lying down. Is there really a difference between the hack squat and the leg press?

In our opinion, there is no real difference. Your body doesn’t know whether you’re using one machine or the other. How big your muscles get depends only on how much effort you put in. That said, there are still some reasons why you may, or should, prefer one over the other.

Key Takeaways

• Both exercises are very similar and work the same muscles
• You should choose the one that feels better for you
• Both the hack squat and leg press can replace barbell squats in certain situations
• Just because both exercises feel easier, don’t go overboard with the weight. Deep movement and correct form are more important

Hack Squat vs Leg Press – Key Differences

The easiest way to show how both exercises are similar despite looking different is to put their key aspects side by side.

Which One to Choose?

The choice between the hack squat and the leg press depends solely on how you feel during each exercise. Both movements work the same muscles, but the movement pattern is different.

In the end, your muscles won’t know the difference whether you’re sitting on a decline or pushing at an angle. Muscles will grow as long as you put in hard work and eat enough protein.

Our recommendation is to try both machines and see which one feels better for you. You may feel better muscle engagement on the hack squat, or the leg press may feel more effective because of comfort and stability. It all comes down to how you feel.

If your gym doesn’t have both machines, don’t stress about it. Use whichever machine is available to you. Both exercises are comfortable and easy to learn, so the difference in progression won’t be significant.

What is Hack Squat

The hack squat is an assisted variation of the barbell squat. Compared to its original inspiration, it’s easier to learn, less risky, and lets you focus more on pushing weight instead of worrying about balance.

Muscles worked:

• Primary muscles: Quadriceps (front of the thighs)
• Secondary muscles: Glutes, hamstrings, calves

Hack Squat Pros

The biggest benefit of the hack squat is strong quad activation. You can lift heavy and go deeper than you might with a barbell squat, mainly because it feels safer and more stable.

You can also shift the muscle emphasis by changing your foot position.

Hack Squat Cons

The biggest downside of the hack squat is the lack of core engagement compared to a barbell squat.

However, if you make up for this with targeted core training, you may not need the barbell version at all. The hack squat can be more than enough for lower-body development.

What is a Leg Press

The leg press mimics the squat movement, but your body is in a different position. Instead of standing, you are seated and pushing the weight away from your body.

Muscles worked:

• Primary muscles: Quadriceps (front of the thighs)
• Secondary muscles: Glutes, hamstrings, calves

Leg Press Pros

The main benefits of the leg press are effectiveness, ease of learning, and a greater sense of control compared to squats.

It’s a win-win. You can build big quads if that’s your goal, while thinking, this is easier than I thought it would be. If squats make you nervous, the leg press can be a great alternative.

Leg Press Cons

Just like the hack squat, the biggest drawback of the leg press is limited core engagement.

As long as you’re doing core exercises on the side, you can still develop a well-balanced, functional body and get all the benefits that a strong core provides.

If your goal is to learn and master squats, we recommend working with a personal trainer, at least in the beginning. Squats aren’t unsafe, but they do require proper form, good technique, and knowing your limits.

Don’t Fall For This Mistake

Learning how to perform the hack squat and leg press is relatively easy. We cover proper form and tips below.

The problem with both exercises usually starts when you load too much weight. The movement feels much easier than a regular squat, and it’s always tempting to see how much weight you can move.

With these exercises, it’s better to prioritize form and range of motion. Focus on the following:

• Go as deep as possible, while staying safe. You should feel a strong burn in the muscles
• Perform each rep slowly and with control to increase time under tension. You can always speed up the last few reps
• Build a strong mind muscle connection. Focus on the muscles you want to engage

How Targeted Muscles Change with Foot Placement

With both the hack squat and the leg press, you can shift muscle emphasis by changing your foot placement.

Hack Squat Foot Placement Tips

• Regular (feet in the middle, shoulder width): Targets the quads, glutes, calves, hamstrings, and adductors
• Lower (feet on the lower part of the platform): Places more emphasis on the quads, glutes, and calves
• Higher (feet on the upper part of the platform): Targets the adductors and hamstrings more

Leg Press Foot Placement Tips

• Regular (feet in the middle, shoulder width): Focuses mainly on the quads, glutes, and hamstrings
• Lower (feet on the lower part of the platform): Shifts more focus to the quads and calves
• Higher (feet on the upper part of the platform): Emphasizes the glutes and hamstrings most

How to Perform Hack Squat

1. Step into the machine and place your back and shoulders firmly against the pads
2. Position your feet shoulder width apart on the platform, with toes slightly pointed out
3. Unlock the safety handles and brace your core lightly
4. Lower the weight by bending your knees and hips, keeping your back pressed into the pad
5. Descend until your thighs are at least parallel or slightly below, depending on your mobility
6. Push through your heels and drive the weight up until your legs are almost straight
7. Stop just before locking out to keep tension on the muscles

Form tips:

• Keep your heels flat on the platform at all times
• Move in a controlled and steady tempo
• Focus on pushing with your quads, not bouncing out of the bottom

How to Perform Leg Press

1. Sit in the machine and place your back and hips firmly against the seat and backrest
2. Put your feet shoulder-width apart in the middle of the platform, with toes slightly pointed out
3. Grab the handles and unlock the safety bars
4. Lower the platform by bending your knees until they reach about 90 degrees, or slightly deeper if comfortable
5. Push through your heels and press the weight away in a smooth, controlled motion
6. Stop just before locking out to keep tension on the muscles
7. Slowly lower the weight back down and repeat

Form tips:

• Keep your lower back flat against the seat at all times
• Avoid letting your knees collapse inward
• Control the weight on the way down and don’t bounce at the bottom

Can These Replace Squats?

To determine whether the hack squat or leg press can replace barbell squats, you first need to understand why you want to do squats in the first place.

Because Squats Are a Must-Do Exercise

Yes, over the years, many bodybuilders and fitness influencers have treated squats as a go-to lower-body exercise.

However, squats are not mandatory and don’t need to be included in every workout plan. If you feel uncomfortable due to previous injuries, mobility limitations, or uncertainty about your form, you can safely replace squats with these two variations.

Because Squats Are Better for Building Muscle

It’s true that squats are a compound movement and are effective for building both lower-body strength and muscle mass.

That said, with proper form and high intensity, both the leg press and hack squat can build impressive quads. It ultimately comes down to how you train and how much effort you put in.

Because Squats Are Great for Building Strength

This is also true. Squats are one of the best exercises for building overall lower-body strength and improving athletic performance.

If your main goal is to develop a powerful and explosive lower body, hack squats and leg presses won’t fully replace what barbell squats provide.

FAQ

Does the leg press replace squats?

Yes, the leg press can replace squats if your main goal is building leg muscles. If you’re aiming for a powerful and well-rounded lower body, traditional barbell squats are still hard to beat.

Is the hack squat the same as the barbell squat?

The hack squat is similar to the barbell squat because the movement pattern is nearly the same. However, the hack squat is less technical, provides more support, and involves much less core engagement.

Should I do the hack squat and leg press in the same workout?

If you’re a beginner, you usually don’t need to include both in the same workout. Since the movements are similar and target the same muscles, it’s better to use one as your main lift and switch to the other when you want variety. For leg day, you can then focus on other exercises like Romanian deadlifts, leg curls, and leg extensions.