Hack Squat Machine vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Hack Squat Machine more often — 5,707 sessions vs 2,196. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hack Squat Machine and Cross Lunge and pick the one that fits your Leg workout.
Hack Squat Machine vs Cross Lunge: 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 2,196 for Cross Lunge.
What most people do isn't always what fits you. Hack Squat Machine and Cross Lunge 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 Cross Lunge Differ
| What differs | Hack Squat Machine | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 5,707 sessions | 2,196 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 Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Hack Squat Machine or Cross Lunge?
Planfit users log Hack Squat Machine more often — 5,707 sessions against 2,196 for Cross Lunge. 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 Cross Lunge work the same muscles?
Not quite. Hack Squat Machine loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Hack Squat Machine and Cross Lunge need?
Hack Squat Machine needs a machine, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Hack Squat Machine is the easier place to start. Move to Cross Lunge once your form holds up.
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