The hack squat is at the top of most lifters’ “best exercises” list when it comes to building quads that look like they were forged in a basement gym with no air conditioning.
But any time you rely on a specific piece of equipment, life happens. The hack squat is popular, so it is often occupied. Some gyms do not have one. And if you train at home, it is basically a museum exhibit you admire from afar.
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So what is a lifter trying to grow their quads supposed to do?
That’s where these 8 best hack squat alternatives come in. The goal is simple: pick moves that deliver serious quad tension without turning every set into a low back endurance test.
Quick Answer
The best hack squat alternatives are exercises that let you stay more upright, drive the knees forward safely, and keep quad tension high. Top picks include front squats, sissy squats, barbell hack squats, plie squats, sumo deadlifts, goblet squats, belt squats, and Hatfield squats.
Key Takeaways
| What makes a good alternative | High knee flexion, upright torso, strong quad bias, manageable lower back loading |
| Best for strength | Front squat, belt squat, Hatfield squat, sumo deadlift |
| Best for quad isolation | Sissy squat, plie squat (high reps), goblet squat (tempo) |
| Best when machines are taken | Front squat, goblet squat, heel-elevated squat, barbell hack squat |
| Lower back friendly options | Belt squat, goblet squat, Hatfield squat, controlled front squat |
Table of Contents:
- 8 Best Hack Squat Alternatives
- How To Program Hack Squat Alternatives
- How To Perform Hack Squats
- What Muscles Does A Hack Squat Work?
The 8 Best Hack Squat Alternatives
A hack squat is popular for two big reasons: it lights up the quads and it reduces the amount of work your lower back has to do compared to many free-weight squats. So a good alternative should keep those same priorities.
The best hack squat alternatives are:
- Front Squat
- Sissy Squat
- Barbell Hack Squat
- Plie Squat
- Sumo Deadlift
- Goblet Squat
- Belt Squat
- Hatfield Squat
Let’s break down each option and why it earns a spot on the list.
1. Front Squat
The front squat is an elite quad builder and one of the closest free-weight matches to the hack squat. Because the bar sits in front of your body, you are forced into a more upright torso position, which usually increases knee flexion and keeps the quads working hard.
Compare this to the back squat, where the bar sits on your back and the torso typically leans forward more.
Why it works as a hack squat alternative:
- Quad bias: More upright mechanics usually mean more knee flexion and a bigger quad demand.
- Less low back fatigue: Many lifters feel front squats are easier to manage when the lower back is already smoked.
2. Sissy Squat
Sissy squats are one of the most quad-dominant squat patterns you can do. They are not popular because they are easy. They are popular with the people who actually try them because they torch the quads with very little load.
Want the deep dive? Here’s our full guide on Sissy Squats.
How to do the Bodyweight Sissy Squat:
- Hold onto a stable support and rise onto your toes.
- Let the knees travel forward as your torso leans back slightly (controlled, not collapsing).
- Descend to a range you can own, then drive up by extending the knees and squeezing the quads.
- Start with low reps and build slowly.
How to do the Machine Sissy Squat:
A sissy squat machine braces your lower legs so you can focus on the quad pattern.
- Lock feet in, brace shins against the pad, and stay tall.
- Sit back under control until thighs are near parallel.
- Drive up through knee extension while keeping the torso upright.
3. Barbell Hack Squat
The barbell hack squat is the OG version of the hack squat. You hold the bar behind your legs and squat with it, which creates a very quad-heavy feel for many lifters. It is also a great option when your gym does not have the machine.
How to do the barbell hack squat:
- Stand in front of a loaded bar so it sits behind your legs.
- Grab the bar, sit down into a squat position, and keep the chest tall.
- Stand up by extending the knees and hips together.
- Use a controlled tempo and keep the load realistic, this can get awkward fast.
The big difference vs the machine is that the sled supports your torso on a hack squat, while the barbell version relies on your positioning and bracing.
4. Plie Squat
Plie squats (wide stance, toes out) are a great way to hammer the legs with dumbbells or kettlebells while staying fairly upright. They also pair well with higher reps and slow tempo for a brutal quad burn.
How to do a plie squat:
- Take a wide stance and turn toes out, knees track in line with toes.
- Hold a dumbbell or kettlebell hanging in front of you.
- Descend with control until thighs are near parallel, then stand back up.
- Keep the torso tall and the reps smooth.
This works especially well mid-workout or as a finisher when the goal is volume and pump, not max loading.
5. Sumo Deadlift
Sumo deadlifts are often more upright than conventional deadlifts and can feel more knee-driven for a lot of lifters. That can make them a useful “heavy” option when you want to train hard without the same forward-lean demands some people feel in back squats.
How to do the sumo deadlift:
- Take a wide stance, toes out, and grip the bar inside your knees.
- Drop the hips, brace, keep the torso tall, and drive the floor away.
- Lock out with glutes and quads, then return with control.
Want the full breakdown? Here’s our guide on how to perform the sumo deadlift.
6. Goblet Squat
The goblet squat is simple, effective, and sneaky good at keeping you upright. Because the load sits in front of you, it naturally encourages better positioning and often makes it easier to push the knees forward and keep quad tension high.
How to do a goblet squat:
- Hold a dumbbell or kettlebell at your chest with both hands.
- Squat down under control, letting the knees travel forward as needed.
- Drive back up and keep the torso tall throughout.
For more quad bias, try a slightly narrower stance and elevate the heels on small plates if your ankles allow it.
7. Belt Squat
If your goal is “train legs hard, keep the spine happier,” the belt squat is a cheat code. You load the hips instead of loading the back, which is why many lifters can push heavy volume here without the same low back fatigue.
How to do the belt squat:
- Attach the belt to the machine or loading mechanism and get stable.
- Set stance and squat down with control.
- Drive up through the midfoot and keep the torso tall.
Want an at-home option? Check our picks for 3 Best Belt Squat Machines.
8. Hatfield Squat
Hatfield squats combine a squat pattern with hand support, which lets you stay more upright and often hit deeper knee bend without the same balance demands. It is a favorite in strength circles for adding volume and pushing close to failure without your form turning into a horror movie.
How to do the Hatfield squat:
- Set a barbell in the rack at about chest height to hold for support.
- Use a safety squat bar if available, or a straight bar if that is what you have.
- Hold the racked bar for balance and stay tall as you squat down.
- Drive up while keeping the knees and torso in a controlled path.
For a hack squat-like feel, think “knees forward, torso tall” and keep the reps smooth.
Other Good Hack Squat Alternatives (Quad-Centric Exercises):
- Close stance leg press
- Safety squat bar squat
- Smith machine squat (feet slightly forward)
- Landmine squat
- Heel-elevated squat
How To Program Hack Squat Alternatives
You can slot any of these into a lower body day the same way you would program hack squats. The key is choosing the right tool for the job: a heavy, strength-focused pattern plus a higher-rep quad burner tends to work extremely well.
- Push/Pull Split: If you use a push/pull model, put hack squats or hack squat alternatives on your “push” lower day since they are quad-dominant.
- Bro Split: On a leg day, pair quad-focused squats with a hamstring hinge like the Romanian deadlift so your training stays balanced.
Simple programming template:
- One heavy choice: front squat, belt squat, Hatfield squat, or sumo deadlift for 3-5 sets of 3-8 reps
- One hypertrophy choice: sissy squat, goblet squat, plie squat, or heel-elevated squat for 2-4 sets of 10-20 reps
Progress by adding reps first, then adding load once you hit the top of your rep range with solid form.
How To Perform Hack Squats
If you do have access to the machine and want to make sure your technique is dialed in, here are the basics.
- Set your feet on the platform and get your back and shoulders snug against the pads.
- Unrack the sled, then descend under control.
- Drive up through the midfoot, lock out with the quads, and repeat.
Want more details? Here’s our full guide on the Hack Squat Machine.
What Muscles Are Working During The Hack Squat?
Hack squats train the entire lower body, but they are famous for quad growth because the setup often encourages more knee bend with less torso lean.
The muscles worked include:
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
- Hip flexors
Note: Some lifters use the machine facing the pad for a reverse hack squat, which can shift emphasis.
Back Squat vs Hack Squat
In a back squat, you typically push the hips back and lean forward more, which increases hip involvement and often gives the posterior chain a bigger role.
In a hack squat, your back is supported by the sled, so the knees do more of the work to move the load. That is a big reason the quads often become the limiting factor.
Grow Your Quads With The Hack Squat and Alternatives
Hack squats are incredible for quad growth, but they are not the only way to build thighs that fill out your shorts like you are smuggling watermelons. With these eight alternatives, you can keep quad-focused training rolling no matter what equipment your gym has or how crowded it gets.
Want to go deeper on hack squat form and programming? Check out our article on the Hack Squat Machine.
Want more quad-building ideas? Check out Leg Press Alternatives and Leg Extension Alternatives.
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