For quad growth
For quad growth, hack squat rates well ahead on our research criteria: easier to progress, more of the work on the quads.
Heels-elevated goblet squat is easier on the joints.
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
Hack Squat. Deep knee bend under stable, heavy load: the quads are clearly the limiter.
Heels-Elevated Goblet Squat. Raised heels let the knees travel forward for a deep quad bend. The goblet hold caps how heavy it gets.
For quad growth, hack squat rates well ahead on our research criteria: easier to progress, more of the work on the quads. Heels-elevated goblet squat is easier on the joints. 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.
About the same: both are easy to learn.
Hack squat needs a machine, so for most people it’s a gym exercise. Heels-elevated goblet squat needs dumbbells and a weight plate, so a home gym covers it.
Heels-elevated goblet squat: it rates Excellent for joint and recovery cost in our research rubric, against Strong for hack squat.