SQUAT

Bodyweight Squat vs Hack Squat

Both train your quads. Here's how they differ, and when to pick each one.

Bodyweight Squat

Sit back and down, chest tall, heels on the floor.

How to do it →

Side by side

Bodyweight SquatHack Squat
KitBodyweightMachine
Main musclesQuads, GlutesQuads
Also worksAdductors, CoreGlutes, Adductors
Bench neededNoNo
One side at a timeNoNo
Works at homeYes, no kitGym only
Starting loadYour bodyweightAround 20 kg

How each one feels

Bodyweight Squat

  1. Sit your hips back and down like you're aiming for a chair.
  2. Keep your chest up and heels on the floor.
  3. Stand up by pushing the floor away.

Watch out for: Heels lifting.

Hack Squat

  1. Unlock the handles and sit down slowly.
  2. Let your knees travel forward over your toes.
  3. Drive up through your whole foot, staying tall against the pad.

Watch out for: Coming off the back pad.

Bodyweight Squat: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + Also works your adductors and core.
  • − Harder to add weight in small steps as you get stronger.

Hack Squat: pros and cons

  • + Easy to progress: add a little weight or one more rep each week.
  • + The machine guides the path, so it's beginner-friendly and steady.
  • + Also works your glutes and adductors.
  • − Needs a gym, and the station might be taken at busy times.
  • − Can be awkward if your knee needs looking after.

Which should you pick?

  • Pick Bodyweight Squat if you train at home, travel a lot, or want something you can do anywhere.
  • Pick Hack Squat if you're new to lifting or want to push hard safely without a spotter.
  • Bodyweight Squat needs no kit, so it's great at home or when the gym's packed.
  • Hack Squat is a machine, so it's easy to learn and safe to push hard.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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