For cycling
For cycling, hack squat rates higher on our research criteria: more carry-over to cycling.
Step-up is easier to learn and fit in.
Both are good choices that build different things for cycling, so a plan can use both.
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. Heavy, stable leg strength like the leg press, without balance to manage.
Step-Up. Single-leg strength in a position close to the top of the pedal stroke.
For quad growth, hack squat rates well ahead on our research criteria: more of the work on the quads, more stretch. Step-up is easier on the joints.
For cycling, hack squat rates higher on our research criteria: more carry-over to cycling. Step-up is easier to learn and fit in. Both are good choices that build different things for cycling, so a plan can use both.
About the same: both are easy to learn.
Hack squat needs a machine, so for most people it’s a gym exercise. Step-up needs dumbbells and a plyo box, so for most people it’s a gym exercise.
About the same: both rate Good for injury protection in our research rubric.