8 Best Hack Squat Alternatives With Simple Variations

8 Best Hack Squat Alternatives With Simple Variations

Being a fitness enthusiast you focus on building your lower body. To build your lower body stronger, you must practice the exercises which target the quads and glutes. Hack squat alternatives do the trick for you. The hack squat alternatives are designed with simple variations for an easy practice.

Gyms facilitate the hack squat equipment but all are not aware of utilizing it well. The squat modifications make it easy to use the machine to the fullest. You can even practice the hack squat alternatives without a machine. It is the best workout for beginners as it trains for flexible body movements. The movements increases the stabilization and support which later results in intense weight lifting.

See if the hack squat alternatives can be part of your daily workout. If it can be an additional benefit then you can practice a few alternative squat exercises to train your body for improved flexibility and better stability. The following are the easy to practice and effective hack squat alternatives that you can include to your routine workout sessions.

Hack Squat Alternatives For Routine Workout

1. Leg press

Leg press

Leg press exercise is to target the quads and glutes without any strain on spine. It is a machine based exercise that you can perform at gym. This exercise is great for the beginner suqatters. It keeps your spine and your whole body still while your legs move.

Steps to do

  1. Place the desired weight on the squat machine.
  2. Lay your back on the bench and hold the side handles for the right support.
  3. Keep your spine straight and chin up.
  4. Take your feet on the platform. Keep your legs should width apart to hold the weight.
  5. Now bend your knees as much as possible and push away the platform with your legs.
    (avoid tucking your chin while practicing)
  6. Perform a few reps and relax.

Read: 11 Promising Cable Crossover Alternatives For Strong Pecks!

2. Barbell hack squat

Barbell hack squatThe barbell hack squat applies the stress on the quads. It helps in strengthening he core muscles and legs. While practicing the exercise, the person needs keep the chest and had upright. As the bar comes at behind your legs, you must choose the barbell with smaller weight. The smaller weight keep your trained to the range of motion.

Steps to do

  1. Hold the barbell from behind your legs. Keep the bar close to your legs.
  2. Keep your feet shoulder width apart. Squat down by bending your knees and hips.
  3. Make sure the barbell follow your leg movement. Squeeze your quads, glutes while squatting.
  4. Let the barbell touch the floor and then come to the standing position along with the barbell.
  5. Keep repeating the steps to complete a set.

Read: 14 Reasons To Do Squat Exercises Regularly For Overall Better Health

3. Belt squat

Belt squat is the practice of weight lifting without loading weight over your upper body. The style of the belt squat depends on the equipment you choose. You can have different variations of this hack squat exercise.

Steps to do

  1. Place your feet shoulder width apart and get the proper balance.
  2. Wear the belt around your waist and hook it with the desired weight.
  3. Gently bend down your knees keeping your legs stable. The held weight goes down along with your waist.
  4. Lift up your lower body and come back to the standing position.
  5. Repeat the steps and relax.

Read: 5 Best Ellipticals Under $500 – A Budget-Friendly Pick!

4. Lunges

LungesIf you are looking for the weight lifting exercises that targets the quadriceps then you can practice this hack squat alternative. You can practice the squat lunges with the gym accessories like barbell, kettlebells and dumbbells. You can practice this exercise anywhere loading the weight.

Steps to do

  1. Stand with feet shoulder width apart. In the same standing position step forward.
  2. Load the desired weight over your shoulders.
  3. Stretch out your right leg come in front and gently bend it. Simultaneously, bend your left leg keep it behind and the toes to the floor.
  4. Now go back to the standing position as fast as possible with the weight over the shoulders.
  5. Repeat the steps for a few times and switch your legs to complete a set.

Read: Try Doing Forward Lunges For an Effective Difference In Your Weight

5. Goblet squat

Goblet squatIf you want to try a squat variation but with limited equipment then this the perfect exercise. People practice this hack squat alternative without help of any machines and heavy equipment. You will need a kettlebell or a dumbbell.

It keeps the suqatter’s torso to be upright when descending and standing back. It mainly focuses on the quads and glutes even without a machine.

Steps to do

  1. Hold a single dumbbell in a vertical direction. The dumbbell must be held in between your palm and fingers of both your hands.
  2. Keep the dumbbell close to your chest throughout. See that your chest and back is straight and strong.
  3. Now gently bend your knees and hips to squat down.
  4. Make sure you balance your mid foot while reaching down. Keep the elbows inside your knees.
  5. Stand up by pushing the floor away with straight back and still holding the weight.
  6. Keep repeating the steps for a few times and relax.

6. Safety bar squats

Safety bar squatsThis is the hack squat alternative if you have the possibility to use the safety bars. It helps the lifter to keep the torso straight while holding the barbell. Also It allows you to focus on the similar muscles like the hack squat. It is an workable alternative of hack squat exercise.

Steps to do

  1. Place the barbell over upper part of your neck.
  2. Don’t place it right on the neck as it applies excess pressure.
  3. Once you are sure that the bar is rightly placed, hold the handles and let the sides stay on your shoulders.
  4. Take a couples of steps back to unhook the bar from the rack.
  5. Still hold the hands and bend down your knees to squat keeping your chest open and beck straight. Simultaneously, bend your hips.
  6. Squat as low as possible and bounce back with the barbell to a standing position.
  7. Repeat this steps for a few times and relax.
  8. Place the bar into the safety bars once after the practice.

Read: 11 Energizing Squat Alternatives for Bad Knees – Comfort Your Knees

7. Front squat

Front squatFront squat is the variation with free wight squat. It targets quads which makes it a comparable hack squat alternative. The barbell is placed on the front shoulders. It works the abdominal muscles and the back muscles more than the hack squat does.

Steps to do

  1. Use rack to place the barbell on your front shoulder and hold the bar in your hands touch the shoulders. Your elbows should point out and up.
  2. Keep your feet shoulder width apart and take the position.
  3. Once you are confident that the bar is rightly placed on the shoulder step forward to start.
  4. Bend your knees and hips at the same time to descend. Keep your spine straight while descending.
  5. Squat as much as possible and slowly bounce back to the standing position while still holding the bar on shoulders.

8. Wall squats

Wall squatsIf you are looking for a hack squat alternative without any equipment then this exercise comes first. You can practice it at home. It is a simple alternative for the beginners. Also It helps your body get trained for hack squat. It allows you to target the glutes as you squat against the wall. You can add dumbbells to make this exercise even more tougher for you.

Steps to do

  1. Stand with your back against the wall. Keep your spine straight to the wall.
  2. Move your legs a few inches forward. Place your feet with shoulder width apart.
  3. Bend your knees and squat as low as possible for you. See that your thighs are parallel to the floor.
  4. Press your back against the wall and keep your hands on the legs.
  5. Now bounce back while still sticking to the wall with straight back.
  6. Keep repeating the steps for a few times and relax.

People with fitness interest and passion look for variations of an exercise. It is the same with hack squat exercise. The hack squat is a versatile exercise which can be practiced with or without the machine. The above exercises are the best hack squat alternatives that you can try.