Box Squat vs Barbell Hack Squat
Which one fits your Leg workout plan?
Contents
Box Squat and Barbell Hack Squat are close in use — 20 vs 15 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Box Squat and Barbell Hack Squat and pick the one that fits your Leg workout.
Box Squat vs Barbell Hack Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Box Squat more often — 20 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Box Squat and Barbell Hack Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Box Squat and Barbell Hack Squat Differ
| What differs | Box Squat | Barbell Hack Squat |
|---|---|---|
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 20 sessions | 15 sessions |
How to Do Box Squat
Box Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Sit down naturally until your knees bend and you touch the prepared object.
- 3. Stand up by pushing strongly through the center of your feet.
- 4. As your buttocks rise, straighten your knees and hips in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Box Squat guide with alternatives and benefits, see the Box Squat exercise guide.
How to Do Barbell Hack Squat
Barbell Hack Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your back.
- 3. Don't excessively arch your back while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Hack Squat guide with alternatives and benefits, see the Barbell Hack Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Box Squat or Barbell Hack Squat?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Box Squat and Barbell Hack Squat need?
Box Squat needs a barbell, and Barbell Hack Squat needs a barbell.
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