For quad growth
For quad growth, hack squat rates well ahead on our research criteria: easier on the joints, more of the work on the quads.
Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Full-depth squats build the quads well. Their cost is fatigue, not effectiveness.
Hack Squat. Deep knee bend under stable, heavy load: the quads are clearly the limiter.
For cycling, hack squat rates higher on our research criteria: easier to learn and fit in.
For quad growth, hack squat rates well ahead on our research criteria: easier on the joints, more of the work on the quads. Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Hack squat is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Hack squat needs a machine, so for most people it’s a gym exercise.
Hack squat: it rates Strong for joint and recovery cost in our research rubric, against Fair for barbell back squat.