Hack Squat Machine vs Side Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Hack Squat Machine more often — 5,707 sessions vs 2,121. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hack Squat Machine and Side Lunge and pick the one that fits your Leg workout.
Hack Squat Machine vs Side 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 2,121 for Side Lunge.
What most people do isn't always what fits you. Hack Squat Machine and Side 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 Side Lunge Differ
| What differs | Hack Squat Machine | Side 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 | 2 of 5 |
| Sessions logged by Planfit users | 5,707 sessions | 2,121 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 Side Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
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 shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Hack Squat Machine or Side Lunge?
Planfit users log Hack Squat Machine more often — 5,707 sessions against 2,121 for Side 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 Side Lunge work the same muscles?
Not quite. Hack Squat Machine loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Hack Squat Machine and Side Lunge need?
Hack Squat Machine needs a machine, and Side Lunge needs bodyweight only.
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