Hack Squat Machine vs Glute Ham Raise
Which one fits your Leg workout plan?
Contents
Planfit users log Hack Squat Machine more often — 5,707 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hack Squat Machine and Glute Ham Raise and pick the one that fits your Leg workout.
Hack Squat Machine vs Glute Ham Raise: 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 179 for Glute Ham Raise.
What most people do isn't always what fits you. Hack Squat Machine and Glute Ham Raise 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 Glute Ham Raise Differ
| What differs | Hack Squat Machine | Glute Ham Raise |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | hamstrings, glutes, and calves |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 5,707 sessions | 179 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 Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
Frequently Asked Questions
Which is better for Leg, Hack Squat Machine or Glute Ham Raise?
Planfit users log Hack Squat Machine more often — 5,707 sessions against 179 for Glute Ham Raise. 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 Glute Ham Raise work the same muscles?
Not quite. Hack Squat Machine loads quads, hamstrings, and glutes, and Glute Ham Raise loads hamstrings, glutes, and calves.
What equipment do Hack Squat Machine and Glute Ham Raise need?
Hack Squat Machine needs a machine, and Glute Ham Raise needs a machine.
Which is easier to start with?
Hack Squat Machine is the easier place to start. Move to Glute Ham Raise once your form holds up.
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