Hack Squat
Stay tall against the pad, knees track over toes.
How to do it →Hack Squat vs Bulgarian Split Squat
Both train your quads. Here's how they differ, and when to pick each one.
Bulgarian Split Squat
Long stance, torso slightly forward, front heel planted.
How to do it →Side by side
| Hack Squat | Bulgarian Split Squat | |
|---|---|---|
| Kit | Machine | Dumbbell |
| Main muscles | Quads | Quads, Glutes |
| Also works | Glutes, Adductors | Adductors, Core |
| Bench needed | No | Yes |
| One side at a time | No | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 20 kg | Around 6 kg per hand |
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.
Bulgarian Split Squat
- Drop your back knee straight down towards the floor.
- Lean your torso slightly forward and keep the front heel planted.
- Push through the front foot to stand back up. Finish one side, then switch.
Watch out for: Stance too short, so your front heel lifts.
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.
Bulgarian Split Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + One side at a time helps even out imbalances.
- + Also works your adductors and core.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 24 kg, grip and balance start to limit the set.
- − Can be awkward if your knee needs looking after, or during pregnancy.
Which should you pick?
- Pick Hack Squat if you're new to lifting or want to push hard safely without a spotter.
- Pick Bulgarian Split Squat if one side feels weaker than the other.
- Hack Squat is a machine, so it's easy to learn and safe to push hard.
- Hack Squat is the natural next step once Bulgarian Split Squat gets awkward to load (around 24 kg, grip and balance start to limit the set).
- Bulgarian Split Squat 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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