Hack Squat vs. Bulgarian Split Squat: Which One Builds More Strength and Stability

In the world of lower body training, two powerful yet very different exercises often come head-to-head: the hack squat and the Bulgarian split squat. Both can sculpt powerful legs, challenge your balance, and elevate your functional strength—but they do so in dramatically different ways. Lately, hybrids like the Bulgarian hack squat or hack squat Bulgarian split squat are gaining traction, blurring the line between machine-based and unilateral training. So, how do these movements compare, and how can you make them work for your goals?

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What Is the Hack Squat?

The hack squat is typically performed on a sled-style machine that keeps your body at a fixed angle. This takes stress off your spine and allows you to focus on your quads, glutes, and hamstrings without worrying about balance. The guided movement is ideal for lifting heavier loads safely, especially when pushing for hypertrophy.

Benefits:

• Controlled path = lower injury risk

• Great for progressive overload

• Excellent for quad isolation

Limitations:

• Minimal core and balance engagement

• Not as “functional” for athletic carryover

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What Is the Bulgarian Split Squat?

The Bulgarian split squat is a unilateral free-weight movement where the rear foot is elevated behind you, often on a bench. This challenges your balance, core stability, and joint mobility—all while lighting up your quads, glutes, and even your calves.

Benefits:

• Trains balance, stability, and coordination

• Fixes muscle imbalances between legs

• More transferable to real-world or sport movements

Limitations:

• Requires more mobility and coordination

• Harder to load heavily without fatigue

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Bulgarian Hack Squat: The Hybrid Approach

Here’s where things get interesting. Some lifters now combine elements of both exercises into what’s known as the Bulgarian hack squat or hack squat Bulgarian split squat. This variation involves elevating the back foot (like in a Bulgarian split squat) while using a hack squat machine, Smith machine, or even a landmine bar for stability.

Why try it?

• You get the unilateral benefits of the Bulgarian split squat

• You can focus more on muscular output by adding support or guidance

• It allows a smoother progression toward free-weight Bulgarian split squats for beginners

It’s an advanced move, though, and requires proper setup and mobility—especially around the ankles and hips.

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Hack Squat vs. Bulgarian Split Squat: Which Should You Choose?

It depends on your goals:

Incorporating both into your program can offer a well-rounded leg day—use hack squats to pile on the volume, then finish with Bulgarian split squats to challenge your stabilizers and balance.

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Personal Take: A Lesson in Humility

The first time I added Bulgarian split squats to my program after years of heavy barbell squats and hack squats, I was shocked—my working weight dropped drastically, and I was sore for days. It exposed imbalances I didn’t even know I had. On the flip side, hack squats have always helped me push my quads to the limit without taxing my lower back. Now, I often pair them: hack squats early in the workout for volume, then Bulgarian split squats to finish. It’s a brutal but effective combination.

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Final Thoughts

You don’t have to choose between hack squats and Bulgarian split squats. Each plays a different role in building strong, functional legs. The hack squat helps you build size and strength with control. The Bulgarian split squat forces your body to stabilize, balance, and correct imbalances. The hybrid Bulgarian hack squat? That’s your bridge between both.

Train smart, challenge your weak points, and let these movements work together to bring out your strongest self.