Hack Squat vs. Back Squat: Which Exercise Is Best for Muscle Growth?

There are about as many squat variations as there are flavors of ice cream. That is, there’s something for everyone.

But taking a hard look at various squatting techniques can help you determine the best addition to your repertoire of leg-day exercises, depending on your goals, experience, access and personal preferences.

This hack squat versus back squat comparison will introduce you to both movements, their advantages and disadvantages and some safety tips to keep in mind, no matter which move you choose.

You can do a hack squat on a machine or using a barbell.

With either variation, you’re primarily targeting the quads, but hack squats also work your glutes, hamstrings and calves, according to ExRx.net.

• Either type of hack squat better isolates your quads than other squat positioning, so you can build serious quad strength and size with this movement.
• If you use the hack squat machine, you can usually lift more weight than you could doing a free-standing squat, so over time, your body might acclimate to the heavier load, as LIVESTRONG.com previously reported.

• Using the machine takes away some of the full-body potential of a squatting motion: You won’t get as much core work because you’re stabilized by the machine instead.
• Most people have stronger muscles on the front side of their body than the back side already. Because the hack squat primarily trains the quads, you’re missing out on an opportunity to train your posterior chain.
• You may not always have access to a hack squat machine or a barbell if you like to exercise at home.

A barbell back squat is considered a more functional movement than a hack squat on a machine and more suitable to a wide range of exercisers than a barbell hack squat because the positioning is more beginner-friendly.

A back squat primarily works your quads, with additional work for your hamstrings, glutes and calves, according to ExRx.net. Plus, your core will fire to keep you balanced while holding the weight.

• A back squat works your hamstrings more than a hack squat, which can help prevent muscle imbalances if your quads are already stronger than the backside of your body.
• You can easily modify a back squat by using dumbbells or a resistance band.
• Because you don’t have the support of a machine to lean on, you’ll use more of your core muscles to maintain balance throughout this movement.

• You need some equipment to really reap the benefits of a back squat — otherwise you’re performing an air squat. Not to knock body-weight exercises, but you’ll build strength faster with a barbell or dumbbells, which you may not have access to.
• Loading a heavy barbell directly on your back could worsen existing back pain or other issues. If that sounds familiar, you might want to try a front squat instead of a back squat.

• No matter how you squat, keep your feet about shoulder-width apart or wider and your toes pointing straight ahead or slightly outward.
• Don’t let your knees drift in toward each other. Instead, keep them in line with your toes.
• Avoid overly arching your back and keep your chest up throughout the motion. Think about hinging at the hips rather than bending at the knees.
• Start with a squat weight you can comfortable lift for all of your reps. The last two should feel challenging, but not so challenging your form falters.

In the case of hack squat versus back squat, the decision ultimately comes down to the goals of your workout, the equipment you have access to and how comfortable you feel in either squat position.

Luckily, just like with ice cream, you don’t have to pick one flavor and stick with it forever. A well-rounded lower-body workout routine can include hack ‌and‌ back squats — as well as any other variations you enjoy and can do safely.