Try These 12 Hack Squat Substitutes To Work Your Lower Body

The hack squat has become a popular exercise for isolating the quads. It is credited to George Hackenschmidt, also known as the father of the bench press. The exercise became a staple for many lifters from the late 1800s to the early 1900s and has remained popular ever since.

If you’ve been lifting for a while, you might have already tried this squat variation.

However, there may be reasons why you’re looking for an alternative—you might have grown tired or bored of doing hack squats, not have access to a hack squat machine, or you just want to add some variety to your training.

Whatever your reasons, here are 12 hack squat alternatives to strengthen your legs:

• Back Squat
• Front Squat
• Cannonball (Platz) Squats
• Goblet Squat
• Split Squat
• Bulgarian Split Squat
• Lunge
• Belt Squat
• Landmine Squat
• Leg Press
• Pendulum Squat
• Hatfield Squats

1. Back Squat

• Movement Category: Primary
• Programming: 3 to 4 sets of 4 to 6 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

As one of the more popular strength exercises, the barbell back squat is an effective exercise for strengthening the lower body. It’s a compound (multi-joint) exercise that primarily targets the quadriceps, adductors, and gluteal group, while also loading the hamstrings, lower back, and core muscles. Due to the large amount of muscle mass trained, the range of motion utilized, and the overall movement pattern, the back squat is great for both strength and hypertrophy.

From a strength perspective, the back squat is one of the “Big Three” competition lifts in powerlifting alongside the bench press and deadlift. It’s also a staple exercise for developing strength in other disciplines like Olympic Weightlifting, CrossFit, and Strongman, as these barbell sports require a lot of leg strength, much of which is specific to the squat movement pattern. Finally, in sports, training the back squat can be useful for developing high-velocity strength, e.g. power. [1]

From a hypertrophy or muscle growth perspective, the back squat is a great option for training economy, as it loads a large amount of muscle mass through a relatively long range of motion. There are other squat variations and leg exercises that can be used in addition to or in place of a back squat on a leg day or hypertrophy-focused training in general, but the back squat remains a programming staple for many.

How-To do back squats:

• The correct squat stance varies significantly between individuals and over time. To start, place your feet about shoulder-width apart, with your toes turned out about 15 to 30 degrees.
• Using a barbell in a squat rack set at approximately mid-sternum height, grab the bar with an overhand grip, with your index finger around the score or “power” rings on each side of the barbell.
• Move under the bar and place it on your upper back, making sure the center knurling of the barbell is centered on your back. Bar placement can be in one of two general positions:
  • High Bar—the bar is placed above the spine of the scapula, resting relatively high on the trapezius muscles.
  • Low Bar—the bar is placed below the spine of the scapula, resting lower on the trapezius muscles and rear delts.
  • Both squats train the same muscles, though the torso angle in the high bar squat is typically a bit more upright, and the low bar squat is a bit more horizontal. The training effects of both squat variations are similar, so this is mostly up to personal preference.
• With the bar in the correct position, lift the bar off the J-hooks, bearing the load mostly on your back with your chest up. Keep your elbows down, tucked into your sides.
• Take one step back from the hooks with each leg, adjusting each foot into the stance described in the first step of this series.
• Take a big breath in and hold it, squeezing your midsection tight. Now, you can start your descent by pushing your hips back and knees both forward and out. Your torso will bend forward a little bit and become a bit more horizontal. This is fine.
• Keep descending lower into the squat until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing up with your legs and hips while keeping your torso tight (and holding your breath).
• Stand up straight at the top to complete the rep.

2. Front Squat

• Movement Category: Primary
• Programming: 3 to 4 sets of 4 to 6 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The front squat is similar to the back squat in that it is also a compound exercise that trains the musculature of the lower body using a barbell. In this specific variation, however, the bar is held in front of the lifter, on their shoulders and upper chest rather than on the upper back. This change produces a more upright torso and a greater amount of knee flexion than is seen in the back squat. Despite these differences in positioning, the front squat targets the same muscles as the back squat, e.g. primarily the quadriceps, adductors, and gluteal group while also loading the hamstrings, lower back, and core muscles.

It should be noted that it’s unclear whether front squats produce greater amounts of quadriceps hypertrophy or strength gain than back squats. While the muscle lengths and body positioning are different between the front and back squats, experimental data shows similar levels of muscular excitation in the major muscle groups between both variations and there’s no long-term data available to show that one variation is superior to the other.

Practically speaking, both the front and back squats likely offer a similar potential for improving “general” leg strength, and we’d recommend that folks choose whichever variation they prefer. The front squat is better at improving front squat performance, whereas the back squat is better for improving back squat performance. Transference or carry-over to other tests of leg strength are speculative but are likely to reflect the similarities or differences in the range of motion, muscle lengths during the movement, and contraction type between the test and what squat is used in training.

How-To do front squats:

• The squat stance for the front squat is the same as seen in the back squat. For starters, we recommend a shoulder-width stance, with toes angled out to approximately 15 to 30 degrees.
• To start, adjust the bar in the rack so that it is positioned at about sternum height.
• Grab the bar with an overhand grip with your index finger positioned at about the start of the knurling.
• Step towards the bar and rotate your elbows forward and up in order to position the bar on top of the front portion of your shoulders. Combine this movement (e.g. elbows up) with a proud chest in order to secure the bar in the “front rack” position.
• When you’ve got your positioning right, lift the bar off the j-hooks. Keep your chest upright and elbows pushed up to keep the bar in place.
• Step backward with both feet, maintaining the stance we outlined at the beginning of the exercise description.
• Take a big breath in and hold it, squeezing your midsection tight. Now, you can start your descent by pushing your hips back and knees both forward and out. Your torso will bend forward a small amount, but less than a back squat. This is fine.
• Keep descending lower into the squat while pushing your elbows up until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing up with your legs and hips while keeping your elbows pushed up and core tight (and breath held).
• Stand up straight at the top to complete the rep. Repeat the process for each repetition.

3. Cannonball (Platz) Squats

• Movement Category: Secondary
• Programming: 2 to 4 sets of 6 to 10 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The cannonball or “Platz” squat is a variation of the back squat where the stance is narrowed and heels are elevated. It’s named after legendary bodybuilder, Tom Platz, and possibly the folklore that using this variation will develop “cannonball” quadriceps, specifically the vastus medialis.

With the narrower stance and heels elevated, the mechanics are somewhat similar to a front squat in that there’s a more upright torso and a greater amount of knee flexion than is seen in the traditional back squat. As with other squat variations, the Platz squat also targets the quadriceps and gluteal group while loading the adductors, hamstrings, lower back, and core muscles.

It’s not clear whether the Platz squat produces greater amounts of quadriceps hypertrophy than back or front squats, as there’s little experimental data available to say one way or another. If forced to speculate, the Platz squat likely produces similar hypertrophy results to a front squat, but without the challenge of holding the bar in the rack position. The elevated heel position may increase the range of motion about the knee joint, whereas the narrowed stance may reduce the demands placed on the adductor muscle group.

From a practical standpoint, the Platz squat is likely best used as a secondary squat variation to train the muscles of the leg through a slightly different range of motion and angle.

How-To do Platz squats:

• The squat stance for the Platz squat is narrower than that of the front and back squats. For starters, we recommend something just narrower than hip-width, with toes angled out to approximately 15 to 30 degrees. You’ll also need a small plate (e.g., 5lbs) or heel wedge to stand on. With a plate, position only your heels on top of the plates resting on the floor. If using a heel wedge, place your whole foot on the wedge.
• Adjust the bar in the rack so that it is positioned at about sternum height and prepare to unrack the bar using the traditional back squat technique.
• Move under the bar and place it on your upper back in the high bar position—above the spine of the scapula on the traps. Make sure the center knurling of the barbell is centered on your back.
• With the bar in the correct position, lift the bar off the J-hooks, bearing the load mostly on your back with your chest up. Keep your elbows down, tucked into your sides.
• Take one step back from the hooks with each leg, adjusting each foot into the stance described in the first step of this series, e.g., onto the plates or heel wedge with a narrow stance.
• Take a deep breath and hold it, squeezing your midsection tight. Start your descent by pushing your hips back and knees both forward and out. Your torso will bend forward a small amount. This is fine.
• Keep descending lower into the squat until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing up with your legs and hips, while keeping your torso tight (and breath held).
• Stand up straight at the top to complete the rep. Repeat the process for each repetition.

4. Goblet Squat

• Movement Category: Tertiary
• Programming: 2 to 4 sets of 10 to 15 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The goblet squat is another compound exercise that mainly builds strength and muscle in the quadriceps, gluteus maximus, and adductors. It also recruits the abdominals, lower back, and calves. Additionally, holding the weight in the “front rack” position is likely useful for building strength in the upper back and shoulders, as it uses them as stabilizers. [2]

While the goblet squat is quite similar to other squat variations in terms of benefits, as it can improve force production of the leg muscles and tolerance to deep knee flexion, its most unique feature is that it tends to use much lighter absolute loads. [3,4,5] Some of this is due to the limitations in getting the implement—typically a dumbbell or kettlebell – into the rack position, but there are also some ergonomic limitations of the exercise in holding a heavy dumbbell or kettlebell on the chest with the arms. Compared to a front squat, where the barbell is supported across the shoulders and upper chest, the goblet squat requires the lifter to hold the weight up and in contact with the chest, making it particularly challenging.

Rather than viewing these limitations in loading as a detriment, we think this makes the goblet squat a better tertiary or accessory exercise that can be used by trainees of all fitness levels to build strength and muscle in the lower body.

How-To do goblet squats:

• Use the same stance as a back or front squat—your feet should be slightly wider than your hip-width apart, and your toes are slightly turned out.
• Hold a dumbbell or a kettlebell at chest level. Imagine you are holding a goblet with a hand on either side. Keep your elbows bent to ensure you’re holding the weights at the center of your chest. This is your starting position.
• Set your gaze straight in front of you, take a big breath, and hold it to keep your core tight, then push your hips back and knees both forward and out. Your torso will bend forward a small amount. This is fine.
• As you squat down, keep the weight close to your body. Keep your chest tall to avoid creating distance between it and the weight.
• Your elbows should be between your knees at the lowest point of your squat. Do your best to keep your knees aligned with your toes.
• Keep descending lower into the squat until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing up with your legs and hips, while keeping your torso tight (and breath held).

5. Split Squat

• Movement Category: Tertiary
• Programming: 2 to 4 sets of 8 to 12 repetitions.
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The split-squat is a compound exercise that primarily loads the glutes, adductors, quadriceps, and hamstrings. The split-squat is also a unilateral exercise, meaning that it utilizes the legs differently based on which side is forward or backward. It also challenges your balance.

Though a split squat shares similar mechanics to the lunge, it is different in that it is a stationary exercise, while the lunge typically requires movement, e.g., a step forward or backward. Similarly, the Bulgarian split squat is differentiated from the regular split squat as the rear foot is elevated, thereby increasing the exercise’s range of motion.

Split squats can be performed using your bodyweight only or with external resistance from dumbbells, kettlebells, a barbell, and more. We’re going to describe how to do a split-squat with dumbbells, but the instructions also work for other loading strategies.

How-To do split squats:

• Stand with your feet about hip-distance apart. If holding dumbbells, they should be at your side with long straight arms.
• Take a big step forward, as if you’re performing a lunge, but keep your feet hip-width apart. When viewed from the front, your knees should be slightly bent, and your knees, ankles, and feet should form a single line. This is where you begin.
• Keep your spine mostly vertical, and descend by lowering your back knee towards the ground and pushing your front knee forward with control. The “trail” or back knee should gently touch the floor.
• Return to the starting position by pushing upwards with your legs to the starting position. The majority of the upward force should be generated by your front or “lead” leg.

We recommend starting with a slower tempo on both the down and upwards phases of the exercise, e.g. 2 seconds on each. While this reduces the load that someone can use, it may make the movement easier to execute from a balanced perspective. Some individuals may also benefit from holding onto a stable surface with one hand and carrying a dumbbell or kettlebell in the other hand to reduce the balance demands at first.

6. Bulgarian Split Squat

• Movement Category: Tertiary
• Programming: 2 to 4 sets of 8 to 12 repetitions.
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The Bulgarian split squat is a split squat or single-leg squat variation that is done with the back foot placed on an elevated surface, such as a bench, chair, or block. As a unilateral movement, the exercise challenges each leg’s strength and mobility independently, along with balance and coordination. Despite these unique features, it’s still another squat variant that mainly targets the quadriceps and glutes while additionally recruiting the hamstrings and calves.

Bulgarian split squats demand a lot of balance and coordination, which is why we recommend doing them after the primary compound exercises, such as the back or front squat. We also recommend starting with a slower tempo on both the down and upwards phases of the exercise, or. 2 seconds on each, to make it easier to get the hang of the movement.

How-To do Bulgarian split squats:

• Place a bench or other sturdy surface for trail foot about two feet behind you. The height of the bench, pad, or whatever you’re using should be relatively low to start. We recommend starting at something ~10 to 12” tall. A standard bench is between 14 to 18” typically, which increases the challenge of the movement. It’s fine to start here if that’s all you have, but if you can start with a lower surface, use that instead.
• Stand with your feet about hip-distance apart. If you are holding dumbbells, they should be at your side with long, straight arms.
• Place your trail foot on top of the bench, pad, or other surface. Some people prefer the top part of their foot to be in contact with the bench, whereas others prefer just the flexed toes to be in contact with the bench. Choose whatever feels comfortable. This is where you’ll begin.
• Keep your spine mostly vertical, and descend by lowering your back knee towards the ground and pushing your front knee forward under control. The “trail” or back knee should approach touching the floor, but may not get there depending on the bench’s height.
• Return to the starting position by pushing upwards with your legs to the starting position. The majority of the upwards force should be generated by your front or “lead” leg.

7. Lunge

• Movement Category: Tertiary
• Programming: 2 to 4 sets of 10 to 15 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The lunge is a compound movement that works many of the muscles in our lower bodies. It primarily targets the quadriceps at the eccentric and concentric phases; however, it also activates the glutes, adductors, and hamstrings, along with the calves, to a lesser extent. The dumbbell lunge is also a unilateral exercise, meaning that it targets the muscles in our legs based on the position they’re in (i.e., front or back). The movement also requires some balance to execute. [6]

The lunge shares similar mechanics with the split squat. The main difference between these two exercises is that the split squat is a stationary exercise, while the dumbbell lunge requires the trainee to take a step forward (or backward if you are doing back lunges).

Lunges can be done with either just the trainee’s own body weight, or a variety of different free weights, such as dumbbells, a barbell, or kettlebells. Today, we will focus on the variation done with dumbbells; however, the same loading strategies can be applied to variations done with other free weights.

How-To do lunges:

• Stand with your feet hip-distance apart.
• Hold a dumbbell in each arm, which should be hanging down straight without a bend at the elbow.
• Stand up tall with a neutral spine and high chest. Engage your core. This is your starting position.
• Take a step forward and lunge. To lunge, lower your back knee to the ground and push forward through your front knee as you descend. Your front thigh should be parallel to the ground at the lowest part of the position. Avoid resting your back knee on the floor. Instead, it should barely graze the ground.
• Then, push up through your front leg to ascend back to the starting position.
• Repeat the process, this time lunging forward with your other leg.

8. Belt Squat

• Movement Category: Secondary
• Programming: 2 to 4 sets of 6 to 10 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

Traditional squats require a lot of support from the trunk, that is, the lower back and abdominal muscles. While doing back or front squats doesn’t appear to increase the risk of injury, they may be poorly tolerated by individuals who have recently been injured or others who are sensitive to loading. The belt squat stands out as a squat variation to remedy this issue, as it successfully trains all the muscles in the lower body that a traditional squat does with less loading of the spine.

The belt squat primarily targets the quadriceps, gluteus maximus, and hip flexors while recruiting the hamstrings, core muscles, and adductors as stabilizers. The weight is not loaded onto the shoulders but rather on the hips, making belt squats a great variation for those looking to do more squat-type movements without imparting excess fatigue on the spine and/or for those who are currently sensitive to loading in a traditional squat.

Outside of those dealing with an injury, belt squats may also be used effectively for both strength and hypertrophy. Strength-wise, the belt squat is relatively specific to the back squat, which makes the carry-over to the back squat more probable. From a hypertrophy perspective, the reduced demands on the lower back and upper body tend to allow lifters to tolerate more training volume from the belt squat compared to barbell variations. The reduced freedom in movement with respect to balance and coordination may also allow folks to push harder before reaching technical failure.

However, belt squats do have their own limitations. For one, most gyms don’t have a belt squat machine, thereby limiting access. In a pinch, belt squats can be performed by attaching weights to a dip belt and standing on blocks, but this may not be possible for everyone either. Both ways to do it share the same mechanics and yield similar results. Finally, the machines may not fit shorter individuals as well, which can reduce depth and range of motion. 

How-To do belt squats:

• Make sure the setup is correct and that the support post is adjusted to the appropriate height.
• The correct squat stance varies significantly between individuals and over time. To start, place your feet about shoulder-width apart, with your toes turned out about 15 to 30 degrees.
• Wrap the belt around your waist and squat down just enough to attach it to the machine.
• Stand back up to create tension on the belt.
• Make sure the support bar is moved out of the way.
• Take a big breath in and hold it, squeezing your midsection tight. Now, you can start your descent by pushing your hips back and knees both forward and out. Your torso will bend forward a little and become a bit more horizontal. This is fine.
• Keep descending lower into the squat until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing up with your legs and hips, while keeping your torso tight (and breath held).
• Stand up straight at the top to complete the rep. Repeat the process for each repetition.
• If the cable or chain of the belt is tense enough when you stand up straight, it should be fine as it is. If not, try standing on blocks to elevate yourself and increase the tension.

9. Landmine Squat

• Movement Category: Tertiary
• Programming: 2 to 4 sets of 8 to 12 repetitions
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The landmine squat is a hybrid between a goblet squat and a front squat. It’s done using a barbell with one end loaded and the other end attached to a landmine attachment. Essentially, the trainee holds the loaded end on their chest (like a goblet squat) while doing squats.

With one end of the barbell fixed into the landmine attachment, this exercise tends to be a bit easier to perform than a front squat despite also placing the load in front of the lifter. In contrast to the goblet squat, the landmine squat can typically be loaded heavier as it tends to be easier to get the weight into position. Practically speaking, we view the landmine squat as a heavier version of the goblet squat or an easier version of the front squat.

Other than that, much like other squat variations, landmine squats primarily target the glutes, adductors, and quadriceps, while also recruiting the hamstrings, and calves to a lesser degree.

How to do landmine squats:

• Attach one end of the barbell to the landmine attachment, then attach your weighted plates to the other end.
• Pick up the loaded end of the barbell and lift it up close to your body until your hands are at chest level. Your elbows should be tucked. This is your starting position.
• Take a big breath in and hold it, squeezing your midsection tight. Now, you can start your descent by pushing your hips back and knees both forward and out. Your torso will bend forward a little bit and become a bit more horizontal. This is fine.
• Keep descending lower into the squat until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing into your legs and hips, while keeping your torso tight (and breath held).
• Stand up straight at the top to complete the rep. Repeat the process for each repetition.

10. Leg Press

• Movement Category: Secondary
• Programming: 3 to 4 sets of 6 to 10 repetitions.
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

A leg press is both the exercise and the machine it’s performed on, which is typically a plate-loaded sled and footplate that is pressed at a 45-degree angle. The leg press is a compound exercise that primarily targets the quadriceps and glutes, while also loading the hamstrings and calves.[7]

While it uses similar mechanics to the squat, the leg press differs from it in posture—the angle of the torso is fixed, and the exercise relies on a leg press machine rather than being free-standing.

Given the balance required to do this exercise and the fact it engages the upper body trunk muscles to a lesser degree, we speculate that the leg press induces less fatigue than the squat. Nonetheless, the leg press is still an excellent exercise to promote strength and hypertrophy gains for novice and experienced trainees alike. [8]

How-To do leg presses:

• Sit on the leg press machine with your back and neck resting comfortably on the pads. Your bottom should be flat on the seat.
• Place your feet flat on the footplate shoulder-width apart, toes slightly angled out. The higher the feet are on the footplate, the more adductor-dominant and hamstrings-dominant the movement is likely to be. The lower the feet are on the footplate, the more quadriceps-dominant the movement is likely to be. We recommend placing the feet towards the bottom of the leg press to replicate the joint angles and positions of the lower body in the squat.
• Straighten the knees and unlock the sled using the safety locks. This is your starting position.
• Take a big breath and hold it, then initiate the descent by unlocking your knees while pushing them out to the sides (in line with your toes), lowering the sled until your hips are below your knees when viewed from the side. Make sure your entire foot stays planted on the footplate.
• Reverse the motion and press the sled all the way back up to lockout.  Keep your head, back, and feet flat on their respective surfaces throughout the range of movement. That’s one repetition.

11. Pendulum Squat

• Movement Category: Tertiary or Secondary
• Programming: 2 to 4 sets of 6 to 10 repetitions (secondary) or 2 to 4 sets of 8 to 12 reps (tertiary).
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

A pendulum squat is a machine-based variation of the squat done on specialized equipment—a pendulum squat machine. While the mechanics are similar to a free-weight squat, the footplate is at an angle, which changes the angle the body moves through.  Similar to other types of squats, the pendulum squat loads your quadriceps, glutes, hamstrings, adductors, and calves.

Not all gyms have a pendulum squat machine, though they are becoming more popular as of late. Unfortunately, there isn’t a convenient way to imitate this movement with other equipment, though this isn’t a huge deal in the grand scheme of things. We do like the pendulum squat machine quite a bit, but it’s not some top-secret exercise that’s going to change your life. If you can’t find one, we recommend doing one of the other variations discussed in this article.

How-To do pendulum squats:

• Load the machine with plates at the appropriate weight for the programmed rep scheme. We recommend starting relatively light, as most will lift less weight on this variation of the squat compared to the barbell back squat.
• Step into the machine with your back against the support pad and your shoulders in contact squarely with the shoulder pads.
• On the footplate, place your feet about shoulder-width apart, with your toes turned out about 15 to 30 degrees. The correct squat stance varies significantly between individuals and over time, so some adjustment may be necessary.
• Stretch your arms to get the handles in front of you to unlock the machine. Machines vary in the locking mechanism, but generally speaking, standing up with the weight removes tension from the mechanism, allowing you to move the handle out of the way.
• Take a big breath and hold it.
• Simultaneously unlock your hips and knees to initiate the descent. It may be helpful to feel like you’re pushing your hips back while pushing your knees forward and out.
• Squat down below parallel, e.g., when the crease of your hip is below the top of the knee. Keep your feet flat on the floor throughout.
• Drive up through the pads using your legs to return to the starting position.

12. Hatfield Squat

• Movement Category: Tertiary or Secondary
• Programming: 2 to 4 sets of 6 to 10 repetitions (secondary) or 2 to 4 sets of 8 to 12 reps (tertiary).
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The Hatfield squat is a variation of the back squat using a safety squat bar for loading, where the arms are also used for assistance and to keep the torso more upright. It was named after legendary powerlifter, Dr. Fred Hatfield.

While this exercise is equipment-intensive, requiring a rack, safety squat bar, and additional barbell (to hold onto for support), it is a great substitute for the belt squat and/or leg press for those who have access to lots of free weights, but not a lot of machines.

Similar to other variations discussed in this article, the Hatfield squat is a compound exercise that primarily targets the quadriceps and glutes, while also loading the hamstrings and calves.

How-To do Hatfield squats:

• The squat stance for the Hatfield squat is about shoulder-width apart, with your toes turned out about 15 to 30 degrees. The correct squat stance varies significantly between individuals and over time, so some adjustment may be necessary.
• Place a safety squat bar in the rack so that it is positioned at about sternum height. On the other side of the uprights, place an empty barbell in another set of J-hooks at about hip height or slightly above. Band pegs may work instead of a barbell in some racks.
• Move under the bar and place it on your upper back. Lift the bar up off the J-hooks, bearing the load mostly on your back with your chest up.
• Take one step back from the hooks with each leg, adjusting each foot into the stance described in the first step of this series.
• Grab onto the barbell or band pegs with an overhand grip for additional support.
• Take a big breath in and hold it, squeezing your midsection tight. Now, you can start your descent by pushing your hips back and knees both forward and out. Your torso will bend forward a small amount. Use your arms to help keep you more upright.
• Keep descending lower into the squat until the crease of your hip is below the top of your knee. This is a below-parallel squat.
• Once below parallel, you should reverse the motion by pushing up with your legs and hips while keeping your torso tight (and breath held). Use your arms to help you stand up without your torso bending forward more.
• Stand up straight at the top to complete the rep. Repeat the process for each repetition.

Final Thoughts

The hack squat is an excellent exercise for training the legs, but some gyms don’t have this piece of equipment, and many others only have one, making it difficult to use during busy gym hours. 

Whatever the story is, there are a variety of exercises you could try if you’d like to get benefits similar to those of the hack squat. Most of these exercises would still fall into the squat category, and we’d recommend that individuals pick the ones they like doing best. If we were to recommend one exercise from each movement category, those would be the back squat for the primary movement, the leg press for the secondary, and the Bulgarian split squat or split squat for the tertiary movement.

If you still aren’t sure how to program your exercise, don’t hesitate to reach out. At Barbell Medicine, we have a team of licensed personal trainers, physicians, dietitians, and physical therapists who can craft the right workout program for you, track your progress along the way, and make adjustments to your regimen as needed.

So, what are you waiting for? Contact us to see how we can help you on your fitness journey.

References

1. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27.
    https://doi.org/10.1519/SSC.0000000000000103
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