Liftsmith

Hack squat alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the hack squat, best matches first.

  1. Back squatTrains the quads, same movement, needs barbell and squat rack.
  2. Bodyweight squatTrains the quads, same movement, no equipment.
  3. Box squatTrains the quads, same movement, needs barbell, squat rack and plyo box or step.
  4. Front squatTrains the quads, same movement, needs barbell and squat rack.
  5. Goblet squatTrains the quads, same movement, needs dumbbells.
  6. Kettlebell goblet squatTrains the quads, same movement, needs kettlebells.
  7. Leg pressTrains the quads, same movement, needs leg press.
  8. One-leg squatTrains the quads, same movement, no equipment.
  9. Shrimp squatTrains the quads, same movement, no equipment.
  10. Smith machine squatTrains the quads, same movement, needs smith machine.
  11. Bulgarian split squatTrains the quads, needs dumbbells and flat bench.
  12. Dumbbell walking lungeTrains the quads, needs dumbbells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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