Hack Squat
Stand on the sled with your back on the pad; your body moves.
Quads
Machine3 × 8–12
Hack Squat vs Leg Press
Both build your quads with help from your glutes and adductors; pick the hack squat for a squat-like movement, and the leg press for full back support and the easiest heavy loading.
Leg Press
Sit back in the seat and push the platform; your body stays still.
Quads
Machine3 × 8–12
Hack Squat vs Leg Press at a glance
| Hack Squat | Leg Press | |
|---|---|---|
| Position | Standing, back and shoulders on a pad | Seated, back on a reclined pad |
| What moves | You and the sled | The platform |
| Main muscles | Quads; glutes and adductors help | Quads; glutes and adductors help |
| Back support | Back pad; your spine carries the load through your shoulders | Seat and back pad; no load on your shoulders |
| Learning curve | Moderate: feels like a squat | Easy |
| Best for | Training the squat pattern with a fixed path | Heavy quad work and high-rep sets |
When to choose the hack squat
Choose the hack squat when you want a squat that's easier to balance than a barbell squat, with your torso upright and the sled guiding the path.
When to choose the leg press
Choose the leg press when your back or shoulders need a break, when you're new to leg training, or when you want to push heavy sets close to failure.
Can you do both in one workout?
Yes: do the hack squat first for 3 × 6–10, then the leg press for 3 × 10–15.
FAQ
Which builds bigger quads?
Both build the quads well; the one you can train hard and progress on week after week will build more.
Is the hack squat harder than the leg press?
Usually yes: you balance and brace more on the hack squat, so most people use less weight on it.