For quad growth
For quad growth, hack squat rates well ahead on our research criteria: more of the work on the quads, more stretch.
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.
Leg Press. Heavy quad work without balance or load on the spine. Go deep enough to bend the knees well past 90°.
For cycling, hack squat and leg press score the same on every criterion, so use whichever is free, or both.
For quad growth, hack squat rates well ahead on our research criteria: more of the work on the quads, more stretch. 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. Leg press needs a machine, so for most people it’s a gym exercise.
About the same: both rate Strong for joint and recovery cost in our research rubric.