Smith Machine Lunge vs Barbell Hack Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Lunge more often — 4,124 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Lunge and Barbell Hack Squat and pick the one that fits your Leg workout.
Smith Machine Lunge vs Barbell Hack Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Lunge more often — 4,124 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Smith Machine Lunge 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 Smith Machine Lunge and Barbell Hack Squat Differ
| What differs | Smith Machine Lunge | Barbell Hack Squat |
|---|---|---|
| Equipment | a machine | a barbell |
| One side at a time | Yes | No |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 15 sessions |
How to Do Smith Machine Lunge
Smith Machine Lunge Muscles Worked: Leg
Form
- 1. Please lower down until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Complete the repetitions on one leg and then proceed to the other side.
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 Smith Machine Lunge guide with alternatives and benefits, see the Smith Machine Lunge 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, Smith Machine Lunge or Barbell Hack Squat?
Planfit users log Smith Machine Lunge more often — 4,124 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.
What equipment do Smith Machine Lunge and Barbell Hack Squat need?
Smith Machine Lunge needs a machine, and Barbell Hack Squat needs a barbell.
Which is easier to start with?
Smith Machine Lunge is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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