Since the lifter and machine also move horizontally during these exercises, there is a significant change in the biomechanics of the movements.Ĭonsider this: the lifter is fighting entirely against gravity when performing a squat or a bench press. In the hack squat and leg press, the lifter is leaning back at a 45 degree angle and laying down with their legs up at 45 degrees, respectively. The more common leg press machine has the lifter laying down against a back pad, with their legs angled upwards at a 45 degree angle - pushing the platform away to perform the exercise. The less common version places the lifter in a seated position with their feet directly in front of them, requiring the lifter to push the platform horizontally away from them. On the flip side, the leg press has a couple different machine variations.

The machine keeps the lifter leaning backwards at a 45 degree angle throughout the movement. The hack squat machine consists of a backrest and shoulder pad assembly that slides up and down a set of tracks on either side of the machine with a platform at the bottom. There are 4 main differences between the hack squat and leg press: However, they each apply load to the lifter differently and have unique supporting muscle groups that assist during the exercise. It’s true, they both target the quads and glutes. While these exercises are comparable, they aren’t interchangeable. Let’s begin! The Differences Between a Hack Squat and Leg PressĪt first glance, the hack squat and leg press appear to be similar movements with respect to the muscle groups they target, but there are some key differences that you should understand if you want to develop the muscle and strength of your legs. Finally, I’ll instruct you on how to perform each movement correctly while keeping in mind each of their respective pros and cons, and how to avoid common mistakes.

I’ll thoroughly explain the hack squat and leg press in detail down below, including how, why, and when to program in each of these exercises into your training regimen. Both primarily target the quads, with a secondary emphasis placed on the glutes muscles. The leg presses are loaded via a platform that the lifter pushes away while laying down. So, what are the differences between the hack squat vs leg press? Hack squats are loaded on the shoulders, with the lifter having to squat down and stand up to perform the exercise. Pop your head into any commercial gym, and you’ll almost certainly see lifters developing their legs using the hack squat and the leg press. What are the differences between a hack squat and leg press?

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