Hack Squat
Stay tall against the pad, knees track over toes.
How to do it →Hack Squat vs Wall Sit
Both train your quads. Here's how they differ, and when to pick each one.
Wall Sit
Back flat on the wall, thighs level with the floor, breathe.
How to do it →Side by side
| Hack Squat | Wall Sit | |
|---|---|---|
| Kit | Machine | Bodyweight |
| Main muscles | Quads | Quads |
| Also works | Glutes, Adductors | Glutes |
| Bench needed | No | No |
| One side at a time | No | No |
| 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.
Wall Sit
- Slide down until your thighs are roughly level with the floor.
- Knees over ankles, breathe steadily and hold.
Watch out for: Hips higher than knees (too easy).
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.
Wall Sit: pros and cons
- + No kit needed, so you can do it anywhere.
- + Really focused on your quads.
- − Harder to add weight in small steps as you get stronger.
Which should you pick?
- Pick Hack Squat if you're new to lifting or want to push hard safely without a spotter.
- Pick Wall Sit 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.
- Wall Sit needs no kit, so it's great at home or when the gym's packed.
- 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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