Hack squat vs leg press—which one should you do on leg day?
They both work your legs. They both use machines. But they don’t feel the same. Not even close.
Hack squat locks you in. You move straight up and down. Leg press lets you lean back and push with your feet. It feels easier, but that depends.
So yeah, they’re not just two versions of the same thing. They hit your legs differently. They load your joints differently. And one might be way better for you than the other.
This guide will help you figure it out. No fluff. Just real talk on how to pick the right one for your body and your goals.
What Is Hack Squat?
Hack squat machine vs leg press—both work your legs, but hack squat is built to mimic a squat with more control and support.
You’re not using a barbell here. The machine moves with you and keeps everything locked in. No need to worry about balance—just focus on pushing with your legs.
👉 It’s mainly used to target the legs in a safer, more focused way than regular squats.
What muscles does it train?
- Main focus: Your quads (front of the thighs)
- Also works: Glutes and hamstrings, but less
- The upright position puts most of the load on your quads
How do you do it?
- Step onto the platform
- Back flat, feet shoulder-width
- Shoulders under the pads, hands on the handles
- Unlock the safety bars
- Lower yourself slowly—bend your knees, stay upright
- Push back up through your feet to stand
Who should use it?
- Great for beginners who need more stability
- Ideal for building quads with strict form
- Helpful for people who struggle with balance in barbell squats
- For joint concerns, start light and test your range
What Is Leg Press?
Leg press vs hack squat—they both train your legs, but the leg press puts you in a totally different position.
You sit down, lean back, and push the weight with your feet. That’s it. Your upper body stays still, and there’s no bar on your back. The machine takes care of balance, so you can just focus on pushing.
👉 It’s a popular leg exercise because it feels safe and easy to control, especially for beginners.
What muscles does it train?
- Main focus: Quads
- Also works: Glutes, hamstrings, and calves
- Foot placement can change which area works more—higher hits glutes, lower hits quads more
How do you do it?
- Sit down and place your feet on the platform
- Keep them shoulder-width apart
- Unlock the safety handles
- Lower the platform slowly toward your chest
- Stop before your lower back lifts
- Push the weight back up until your legs are almost straight
Who should use it?
- Great for beginners—super simple and low risk
- Perfect for people with back or balance issues
- Good for lifters who want to move heavy weight safely
- Not ideal if you want to train squatting form
Hack Squat vs Leg Press: Key Differences
You’ve seen what each one does on its own.
Hack squats vs leg press—they both train your legs, but they do it in very different ways. One mimics a squat. The other is more of a push. They’re both solid moves, no doubt. But trust me—they don’t feel the same at all.
Here’s a quick side-by-side so you can see why.
| Feature | Hack Squat | Leg Press |
|---|---|---|
| Body Position | Standing with back supported | Seated with back reclined |
| Movement Path | Straight up and down | Push platform forward/up |
| Balance Needed | Low – machine guides you | Very low – fully supported |
| Main Muscles | Quads (front thighs) | Quads, glutes, hamstrings, calves |
| Feels Like | Controlled squat with support | Heavy leg push while seated |
| Best For | Targeted quad growth, squat form practice | Full-leg training, lifting heavier loads |
| Beginner-Friendly? | Yes – easy to learn, stable | Yes – even more beginner-friendly |
| Back Load | Some spinal pressure depending on form | Almost none – back stays supported |
👉 Here’s the takeaway:
- Want that deep squat feel without free weights? Go hack squat.
- Want to push heavy safely, even if you’re tired or stiff? Go leg press.
- Still not sure? Let’s match each one to your goals.
Hack Squat vs Leg Press: which one should you choose
Still stuck between hack squat vs leg press? Let’s find the right one—for your body and how you actually train.
✅ You’re just starting out
Pick: Leg Press
It’s easier to learn, safe on the joints, and takes balance out of the equation. Great for building base strength.
✅ You want to grow your quads
Pick: Hack Squat
It hits your front thighs harder, with more tension through the full range. If you want that deep burn—this is it.
✅ You have back or balance issues
Pick: Leg Press
Your back stays supported the whole time.You’re seated the whole time. No balancing, no awkward wobbles—just straight pushing.
✅ You want to improve squat depth or form
Pick: Hack Squat
This one mimics the squat pattern better than leg press. You move up and down, like a real squat—but with more control.
✅ You want to move big weight safely
Pick: Leg Press
Easier to load heavy. Great for strength training, burnouts, or pushing volume without messing with form.
Final Tip
You don’t have to choose just one. Many lifters use both—hack squat for depth and control, leg press for volume and power.
How to Use Both in One Workout Plan
In the last section, you figured out which one fits your needs—hack squat or leg press.
Thing is, you don’t need to choose just one. Hack squat and leg press actually work great together—each fills in what the other misses.
These two moves don’t compete—they complete each other.
- Hack squats give you depth, control, and squat form
- Leg press adds volume, safety, and heavier loading
Here are two simple ways to combine them in your training plan:
🟡 Option 1: Do Both in the Same Workout
| Exercise | When | Focus |
|---|---|---|
| Hack Squat | First (after warm-up) | Depth, form, full range of motion |
| Leg Press | Second | Heavier weight, high-rep burnout |
✅ This combo gives you the best of both: squat movement first, then pure leg drive to finish.
🟡 Option 2: Split Them Across the Week
| Day | Main Lift | Focus |
|---|---|---|
| Day 1 | Hack Squat | Strength, control, quad isolation |
| Day 2 | Leg Press | Power, volume, full-leg burn |
✅ Great if you train legs 2x per week. Each day has a clear focus, and your joints get time to recover.
Hack squat vs leg press—now you know the real difference.
Both are great for training your legs. But they do it in different ways. Hack squats feel more like a real squat, with control and depth. The leg press usually feels easier on your back. You’re seated, supported, and can push more weight without worrying about balance.
Just starting out? Go with the one that feels smooth and safe for you.
Been training a while? Try both—you’ll get more out of each when they work together.
💡 One builds form. The other builds volume.
💡Together, they build legs that are strong, stable, and well-balanced.
So stop guessing. Pick one. Or better—use both. And go train.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.