Hack Squat Machine vs Barbell Narrow Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Hack Squat Machine more often — 5,707 sessions vs 46. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hack Squat Machine and Barbell Narrow Squat and pick the one that fits your Leg workout.
Hack Squat Machine vs Barbell Narrow Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hack Squat Machine more often — 5,707 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Hack Squat Machine and Barbell Narrow Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hack Squat Machine and Barbell Narrow Squat Differ
| What differs | Hack Squat Machine | Barbell Narrow Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, hamstrings, and outer thighs |
| Equipment | a machine | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 5,707 sessions | 46 sessions |
How to Do Hack Squat Machine
Hack Squat Machine Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Lower yourself until your knees naturally bend and your thighs are vertical to your body.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body excessively 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 push 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 Hack Squat Machine guide with alternatives and benefits, see the Hack Squat Machine exercise guide.
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips 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.
- 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 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Hack Squat Machine or Barbell Narrow Squat?
Planfit users log Hack Squat Machine more often — 5,707 sessions against 46 for Barbell Narrow Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hack Squat Machine and Barbell Narrow Squat work the same muscles?
Not quite. Hack Squat Machine loads quads, hamstrings, and glutes, and Barbell Narrow Squat loads quads, hamstrings, and outer thighs.
What equipment do Hack Squat Machine and Barbell Narrow Squat need?
Hack Squat Machine needs a machine, and Barbell Narrow Squat needs a barbell.
Which is easier to start with?
Hack Squat Machine is the easier place to start. Move to Barbell Narrow Squat once your form holds up.
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