It’s time to build our legs!
Which exercise shall we use?
Hack Squat or Leg Press?
Both exercises do their job extremely well at targeting the legs via completely different mechanisms.
If you’re targeting hypertrophy both the leg press and Hack Squat will work.
They’re a perfect fit for hypertrophy specific methods because of the ease of use allowing methods like drop sets, rest-pause, incomplete rest and no lock out repetitions simple and much safer to perform than compound movements.
This is due to the fact that they don’t add as much full body fatigue.
How many of you have done a high repetition set of squats only for your lower back muscles to be fried?
This is less likely to happen on these machines.
So How Should You Include Them In Your Program?
If the goal is hypertrophy I personally like to include these in the B or C) series of a workout.
Do them for:
Leg Press: 3 sets of 12+ reps
Hack Squat: 3 sets of 8+ reps
Personally at SOS we are big fans in favouring Unilateral Quad Exercises in our first accessory exercises of a workout – especially for our clients who are involved in sports.
So I’m this case our B. Series would involve:
– Split Squat variations
– Lunge variations
We’d then leave the Hack Squat or Leg Press to the C) series.
The leg press vs hack squat debate is a somewhat futile one.
Both are amazing exercises.
If you are looking for additional hypertrophy, you can’t go wrong with either.
In fact, mixing them up from time to time could be most beneficial.
Don’t forget that squats are still king and to prioritise your progressive overload on these primarly. Use the leg press and hack squat at the end of your workout to exhaust the targetted muscle fibres.