Hack Squat Machine vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log Hack Squat Machine more often — 5,707 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hack Squat Machine and Hip Extension and pick the one that fits your Leg workout.
Hack Squat Machine vs Hip Extension: 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 531 for Hip Extension.
What most people do isn't always what fits you. Hack Squat Machine and Hip Extension 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 Hip Extension Differ
| What differs | Hack Squat Machine | Hip Extension |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 5,707 sessions | 531 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 Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Hack Squat Machine or Hip Extension?
Planfit users log Hack Squat Machine more often — 5,707 sessions against 531 for Hip Extension. 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 Hip Extension work the same muscles?
Not quite. Hack Squat Machine loads quads, hamstrings, and glutes, and Hip Extension loads glutes and hamstrings.
What equipment do Hack Squat Machine and Hip Extension need?
Hack Squat Machine needs a machine, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Hack Squat Machine once your form holds up.
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