When it comes to leg day, squats are the go-to exercise for building strength and muscle in your lower body. But not all squats are the same!
Two popular squat variations—hack squats and goblet squats—offer unique benefits depending on your fitness goals. So, which one is better for you?
Let’s break it down and compare these two exercises in detail to help you decide.
What is a Hack Squat?
The hack squat is a machine-based exercise designed to target your legs, especially the quadriceps (quads). It involves standing on a platform, with your back against a pad, and pushing a weighted sled upward.
The fixed range of motion makes it easier to focus on working the lower body without worrying about balancing the weight.
Muscles Targeted by the Hack Squat
Hack squats mainly target the quadriceps (the muscles on the front of your thighs). However, they also engage your hamstrings, glutes, and calves to a lesser extent.
Since the machine provides stability, it reduces the need for core engagement, meaning your abs and lower back muscles don’t work as hard.
Benefits of Hack Squats
- Isolates the Quads: Hack squats are great for isolating the quads, making them ideal for people looking to develop this muscle group.
- Easy to Learn: The fixed path of movement on the machine makes it easier for beginners to master the form.
- Less Stress on the Lower Back: Since the weight is supported by the machine, there’s less strain on your back compared to other squat variations.
Drawbacks of Hack Squats
- Limited Range of Motion: While the hack squat machine helps with stability, it can limit your natural movement and flexibility.
- Less Core Activation: Because the machine supports your upper body, your core muscles aren’t as engaged as they would be in free-weight exercises.
- Potential Knee Stress: The fixed range of motion can put extra pressure on your knees, especially if you’re not careful with your form.
What is a Goblet Squat?
The goblet squat is a free-weight exercise where you hold a dumbbell or kettlebell at chest level while performing a squat. This exercise engages not just your lower body but also your core and upper body as you balance and stabilize the weight.
Muscles Targeted by the Goblet Squat
Goblet squats target the quads, hamstrings, glutes, and calves—similar to the hack squat. However, the difference lies in the core and upper body engagement.
Holding the weight in front of your chest requires your core muscles (abs and lower back) and upper back to work harder to maintain balance.
Benefits of Goblet Squats
- Full-Body Strength: Goblet squats engage your core, upper back, and shoulders, giving you a full-body workout.
- Improves Mobility and Balance: This squat variation promotes better mobility and functional movement, which can improve your form in other exercises.
- Great for Beginners: Goblet squats are easier to perform with good form, making them a great starting point for beginners who want to master squatting techniques.
- Builds Core Strength: Holding the weight in front of your body activates your core muscles, helping to improve overall stability.
Drawbacks of Goblet Squats
- Limited by Upper Body Strength: The amount of weight you can lift is limited by your upper body strength, as you must hold the dumbbell or kettlebell at chest height.
- Harder for Heavy Lifting: While goblet squats are excellent for form and mobility, they may not be as effective for lifting heavier weights compared to barbell or hack squats.
Hack Squat vs Goblet Squat: Key Comparisons
Let’s compare these two squat variations across several important factors:
1. Range of Motion
- Hack Squat: The machine provides a controlled, fixed range of motion. While this helps maintain form, it limits your flexibility and natural movement.
- Goblet Squat: Offers a more natural range of motion, allowing for deeper squats and better flexibility.
2. Muscle Activation and Targeting
- Hack Squat: Primarily targets the quads with minimal core involvement, focusing on leg strength.
- Goblet Squat: Activates more muscles overall, including the core, upper body, and legs, for a balanced, full-body workout.
3. Strength Development
- Hack Squat: Ideal for building strength in the quads, as the machine allows you to lift heavier weights without worrying about balance.
- Goblet Squat: Great for developing functional strength across multiple muscle groups but limited by how much weight you can hold.
4. Functional Movement
- Hack Squat: Less functional, as it’s performed on a machine and doesn’t mimic natural movements you might use in daily activities.
- Goblet Squat: More functional, improving your ability to perform daily movements like lifting, bending, and squatting.
5. Ease of Learning and Performance
- Hack Squat: Easier for beginners to learn because of the machine’s support, but it may not develop your overall stability and balance.
- Goblet Squat: Slightly more challenging in terms of balance but helps beginners develop good form and functional movement patterns.
Also Read: Step-Ups vs. Bulgarian Split Squats
Table: Hack Squat vs Goblet Squat Key Comparisons
| Criteria | Hack Squat | Goblet Squat |
| Range of Motion | Fixed, limited flexibility | Natural, allows for deeper squats |
| Muscle Activation | Primarily quads, less core involvement | Full-body: quads, glutes, core, upper back |
| Strength Development | Best for isolating quads and lifting heavy | Great for balanced, functional strength |
| Functional Movement | Less functional, machine-based | More functional, mimics natural movements |
| Core Engagement | Minimal core activation | Strong core activation |
| Ease for Beginners | Easier to learn, stable machine support | Good for learning proper squat form |
| Injury Risk | Potential knee stress from fixed movement | Safer, less strain on joints if done correctly |
| Weight Capacity | Can lift heavier weights | Limited by upper body strength |
| Best For | Quad strength and stability | Functional fitness, balance, and mobility |
Which Squat is Better for You?
Now that we’ve compared the two, let’s determine which one is better based on different fitness goals:
- For Beginners: If you’re just starting, the goblet squat is an excellent choice. It helps you learn proper squat form, improves mobility, and strengthens your core.
- For Building Maximum Leg Strength: If your goal is to build maximum leg strength, especially in your quads, the hack squat is a better option. The machine allows you to isolate the quads and lift heavier weights.
- For Functional Fitness: For those focused on functional fitness and improving overall movement, the goblet squat is the better choice. It engages more muscles and improves balance, flexibility, and coordination.
- For Injury Prevention and Rehabilitation: If you’re recovering from an injury or have joint issues, the hack squat may provide more stability and support, but be cautious of potential knee strain.
- For Overall Muscle Development: For balanced muscle development and functional movement, incorporating both exercises into your routine can offer the best results. Hack squats will help you build leg strength, while goblet squats improve full-body coordination and core stability.
Conclusion
So, which is better: hack squat or goblet squat? The answer depends on your goals! If you’re looking to isolate your quads and lift heavier weights, the hack squat is ideal. But if you want a full-body workout that improves your core strength, balance, and mobility, the goblet squat is the way to go.
For best results, consider incorporating both exercises into your leg day routine to target different muscle groups and achieve balanced muscle growth.
FAQs
Can hack squats replace regular squats?
While hack squats are a great alternative, they don’t offer the same full-body benefits as regular squats, which engage more muscles and improve overall functional movement.
Are goblet squats effective for glute growth?
Yes! Goblet squats target the glutes along with the quads and hamstrings, making them a great exercise for overall lower body development.
Can I do both hack squats and goblet squats in the same workout?
Absolutely. Combining both exercises in your workout can help you target different muscle groups and build well-rounded strength.
How often should I do hack squats or goblet squats?
It depends on your fitness goals, but doing either exercise 1-2 times a week as part of your leg day routine is a good starting point.
Useful Resources
Davis, N. (2020, January 8). How to do a hack squat the right way. Healthline Media.
Williams, L. (2019, April 11). How to do a goblet squat: Techniques, benefits, variations. Verywell Fit.