Leg Extension vs Barbell Hack Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Leg Extension more often — 49,848 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Leg Extension and Barbell Hack Squat and pick the one that fits your Leg workout.
Leg Extension vs Barbell Hack Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Leg Extension and Barbell Hack Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Leg Extension and Barbell Hack Squat Differ
| What differs | Leg Extension | Barbell Hack Squat |
|---|---|---|
| Muscles worked | quads | quads, hamstrings, and glutes |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 15 sessions |
How to Do Leg Extension
Leg Extension Muscles Worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Tips
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
For a full Leg Extension guide with alternatives and benefits, see the Leg Extension exercise guide.
How to Do Barbell Hack Squat
Barbell Hack Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip 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 up.
- 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 back.
- 3. Don't excessively arch your back while trying to keep it straight.
- 4. Please do not stick 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 Barbell Hack Squat guide with alternatives and benefits, see the Barbell Hack Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Leg Extension or Barbell Hack Squat?
Planfit users log Leg Extension more often — 49,848 sessions against 15 for Barbell Hack Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Leg Extension and Barbell Hack Squat work the same muscles?
Not quite. Leg Extension loads quads, and Barbell Hack Squat loads quads, hamstrings, and glutes.
What equipment do Leg Extension and Barbell Hack Squat need?
Leg Extension needs a machine, and Barbell Hack Squat needs a barbell.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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