Hack Squat vs Leg Press: Which Builds Better Legs?

When it comes to leg day, two exercises stand out for building strength, size, and stability: the hack squat and the leg press. 

Both are compound movements that target the lower body, but they differ in form, muscle engagement, and accessibility — especially if you train at home.

If you’ve ever wondered which is better for leg growth or overall strength, this guide will help you decide. Let’s break down the differences, benefits, and drawbacks of the hack squat vs the leg press — and how you can adapt both for home workouts using KEFL’s dumbbells and resistance gear.

The hack squat is a squat variation performed on a machine or with free weights (like a barbell or dumbbells). 

Your back is supported, and the movement focuses heavily on the quadriceps, while still engaging your glutes, hamstrings, calves, and core.

If you’re training at home, you can replicate this with dumbbell hack squats — holding weights behind your legs to mimic the same lower-body motion.

Main Focus: Quadriceps and glutes
Movement Type: Vertical (up and down)
Skill Level: Beginner to advanced

The leg press is performed on a machine that lets you push weight away from your body using your legs while seated or lying at an angle. 

It’s one of the best isolation exercises for your quads, and it allows you to safely lift heavy without putting much pressure on your lower back.

Main Focus: Quadriceps (with glute and hamstring support)
Movement Type: Horizontal (pushing away)
Skill Level: All levels

Both movements target similar muscle groups, but the level of engagement differs slightly.

Verdict:
If your goal is to build quad size and strength, both work brilliantly — but hack squats hit the quads more directly while also challenging your core and balance.

1. Superior Quad Activation
   Hack squats keep your torso upright and knees forward, creating maximum tension in your quadriceps.

2. Core Engagement
   Because your body must stabilise the weight, you’ll strengthen your abs and obliques alongside your legs.

3. Reduced Lower Back Strain
   With your back supported (on a machine or upright with dumbbells), the pressure shifts away from your spine and into your legs.

4. Improved Functional Strength
   The movement closely resembles a natural squat, which translates well to real-life strength and mobility.

5. Home-Friendly Options
   Even without a machine, you can perform hack squats at home using adjustable dumbbells or resistance bands from KEFL.

1. Safe for Heavy Training
   The leg press allows you to push heavier loads without worrying about balance or technique, making it ideal for progressive overload.

2. Customisable Foot Placement
   Changing foot position alters which muscles are emphasised — higher targets glutes and hamstrings, while lower targets the quads.

3. Ideal for Beginners or Recovery
   Because your back and hips are fully supported, it’s great for those recovering from injury or learning proper leg drive mechanics.

4. Less Technical Skill Required
   Unlike squats, the leg press doesn’t require significant balance or coordination, so you can focus on pure muscle contraction.

The short answer: both — but for slightly different goals.

• Choose hack squats if you want quad-dominant growth, improved core stability, and a more athletic movement pattern.

• Choose leg presses if your priority is maximum load, isolation, and controlled tension without taxing your lower back.
  
  

Ideally, a complete leg workout includes both — one for functional strength (hack squat) and one for muscular volume (leg press).

If you train at home without access to large gym machines, hack squat variations are far more practical. You can simulate the movement using:

• Dumbbell Hack Squats – Hold dumbbells behind your legs for resistance.

• Resistance Band Squats – Step on a band and loop it over your shoulders.

• Wall Squat Holds – Static variation to strengthen quads and glutes.
  
  

The leg press, on the other hand, requires specialised equipment and isn’t easily replicated. While resistance bands can mimic the pushing motion, they won’t offer the same level of load or stability.

Winner for Home Training: Hack Squat

Both are relatively safe when performed correctly, but their safety depends on your individual needs.

• Hack squats are safer for your lower back, but require good ankle and knee mobility.

• Leg presses are excellent for controlled lifting but can strain the knees if your feet are placed too low or the range of motion is excessive.
  
  

If you experience knee discomfort, try using a lighter load and increase the time under tension instead of adding more weight.

To build complete lower-body strength, you don’t have to choose — you can combine both exercises in your routine:

Example Leg Day Split:

• Warm-up: Bodyweight squats & lunges

• Hack Squats: 4 sets of 10 reps (quad focus)

• Leg Press: 3 sets of 12 reps (glute and hamstring support)

• Romanian Deadlifts: 3 sets of 8–10 reps (posterior chain)

• Calf Raises: 3 sets of 15–20 reps
  
  

This combination develops balanced leg strength, muscle definition, and athletic performance.

In the battle of hack squat vs leg press, there’s no absolute winner — only the one that best fits your goals and training setup.

• Choose the hack squat for a more functional, core-stabilising, and home-friendly option.

• Choose the leg press for heavy, controlled strength work with minimal balance demands.
  
  

If you’re building your home gym, start with a pair of adjustable dumbbells from KEFL — they’re all you need to replicate hack squats, goblet squats, and other effective leg exercises without the bulk of gym machines.

Whether your goal is strength, size, or endurance, consistency and form always matter more than equipment. Train smart, stay controlled, and let your legs do the talking.