Lunge vs Hack Squat Machine
Which one fits your Leg workout plan?
Contents
Lunge and Hack Squat Machine are close in use — 5,717 vs 2,988 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Lunge and Hack Squat Machine and pick the one that fits your Leg workout.
Lunge vs Hack Squat Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hack Squat Machine more often — 5,717 sessions compared to 2,988 for Lunge.
What most people do isn't always what fits you. Lunge and Hack Squat Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Lunge and Hack Squat Machine Differ
| What differs | Lunge | Hack Squat Machine |
|---|---|---|
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 5,717 sessions |
How to Do Lunge
Lunge Muscles Worked: Leg
Form
- 1. Step forward with one foot and raise the heel of the opposite foot.
- 2. Lower yourself until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Lunge guide with alternatives and benefits, see the Lunge exercise guide.
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.
Frequently Asked Questions
Which is better for Leg, Lunge or Hack Squat Machine?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Lunge and Hack Squat Machine need?
Lunge needs bodyweight only, and Hack Squat Machine needs a machine.
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