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Posted by u/creatine_supremacy··Hot Take

Hack Squat vs Back Squat: Which is better for hypertrophy?

So I've been diving deep into the hack squat vs back squat debate, and honestly, I'm getting sick of the hot takes. A lot of folks preach about the back squat being the gold standard for hypertrophy, but let's break this down scientifically. The hack squat, while it might not get the same hype, can actually hit the quads hard without as much strain on the lower back.

If u look at the study by Schoenfeld et al. (2017), it shows that muscle activation varies between exercises. Back squats engage the posterior chain like crazy, but hack squats can isolate the quads better, which is dope for those looking to really maximize hypertrophy. Don't sleep on this!

Also, don't forget about the angle of the hack squat. It allows for a greater range of motion on the quads, which can help with growth, especially if you're hitting that MEV sweet spot. Plus, they're easier to load up heavy without worrying about balance issues. All I'm saying is that if you're focused on hypertrophy, both can be sick but don't just dismiss the hack squat because it's not the classic back squat. What do y'all think?

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u/bro_split_bro_420·

Back squats are king, bro! All the gains come from that posterior chain. Hack squats are just for those who can't handle the real deal. Just saying, if you wanna lift like a champ, back squat or die trying.

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u/meat_and_lifts·

Honestly, if you're worried about strain, maybe you should check your form first. Proper form on back squats should prevent injuries. Hack squats can isolate the quads, but don't forget about overall muscle development. Variety is key, but nothing beats the full-body engagement of a good back squat.

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u/gymratbutchill·

Honestly, I used to be all about back squats, but I've been giving hack squats a try lately. I feel my quads burning in a way that back squats just don't give me. Plus, no lower back strain makes me feel like I can actually walk the next day. It's a win-win for me.

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u/bodybuilder_junkie·

From a bodybuilding perspective, it's about aesthetics. Both squats have their place, but you can't deny that hack squats do a great job of isolating the quads for those leg day pumps. If your goal is aesthetics, consider how each fits into your overall split. Just don't skip the compound lifts entirely, or you might miss out on some serious growth.

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u/creatine_supremacy·

Bro, back squats are seen as the holy grail, but let's not act like hack squats are useless. Schoenfeld et al. (2017) did show that muscle activation varies, and if you're looking to really isolate those quads, hack squats are where it's at. Plus, you can load them heavier without worrying about balance. If you're all about hypertrophy, it's not just about the classics. Don't sleep on the gains you can get from hack squats.

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u/depressedlifter·

I feel you on the back squat hype, but let's get real for a sec. It's not just about the weight you lift; it's how you feel after. I've spent years with back squats, and honestly, my knees just can't take it anymore. Hack squats are my saving grace now. You just gotta do what works for your body, ya know?

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u/bench_press_buddha·

When you focus on hypertrophy, you gotta think about muscle fatigue and RIR. Hack squats allow you to reach that MEV without risking injury like back squats can. I incorporate both in my routine, but hack squats have given me a fresh perspective on leg day. Balance is essential, and it keeps your workouts from feeling stale.

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u/6footdadbod·

As a dad trying to keep up with the kids, hack squats are my jam. I can crank them out in my home gym without worrying about my back giving out. Plus, I can load them up and still manage to be a dad later. Family time after leg day? Priceless

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