Hack Squat
Stay tall against the pad, knees track over toes.
How to do it →Hack Squat vs Reverse Lunge
Both train your quads. Here's how they differ, and when to pick each one.
Reverse Lunge
Step back, drop the back knee softly, push through the front heel.
How to do it →Side by side
| Hack Squat | Reverse Lunge | |
|---|---|---|
| Kit | Machine | Bodyweight |
| Main muscles | Quads | Quads, Glutes |
| Also works | Glutes, Adductors | Adductors, Hamstrings, Core |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 20 kg | Your bodyweight |
How each one feels
Hack Squat
- Unlock the handles and sit down slowly.
- Let your knees travel forward over your toes.
- Drive up through your whole foot, staying tall against the pad.
Watch out for: Coming off the back pad.
Reverse Lunge
- Take a big step backwards.
- Lower your back knee softly towards the floor.
- Push through your front heel to step back up. Switch sides.
Watch out for: Front knee collapsing inwards.
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.
Reverse Lunge: pros and cons
- + No kit needed, so you can do it anywhere.
- + One side at a time helps even out imbalances.
- + Also works your adductors and hamstrings.
- − Harder to add weight in small steps as you get stronger.
- − Takes twice as long because you do each side.
- − Can be awkward if your knee needs looking after.
Which should you pick?
- Pick Hack Squat if you're new to lifting or want to push hard safely without a spotter.
- Pick Reverse Lunge if you train at home, travel a lot, or want something you can do anywhere.
- Hack Squat is a machine, so it's easy to learn and safe to push hard.
- Reverse Lunge needs no kit, so it's great at home or when the gym's packed.
- Reverse Lunge trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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