Reverse Hack Squat: Expert Tips, Benefits & How-to Guide

The barbell hack squat is an excellent variation that will hit anterior and posterior chain muscles.

It combines squatting and deadlift patterns and will effectively build muscles such as quads, hams, and glutes.

How to Perform a Barbell Hack Squat

1. Place the barbell on the floor and load it with sufficient weight to perform at least 6 to 8 reps without resting.
2. Step over the barbell and assume a standing position with your feet shoulder-width apart.
3. Bend towards the floor and take a pronated grip with both your hands slightly wider than shoulder-width apart.
4. Ensure your back is straight during the whole movement.
5. Start the exercise by pulling the loaded barbell upwards by initiating the triple extension - extend ankles, knees, and hips simultaneously.
6. When you reach the top position with your body straight, hold that position for a split second.
7. Reverse the motion to return the barbell to the starting position on the floor.
8. Repeat for 6 to 8 reps, 4 sets, and rest for 3 minutes between each set.

Related: Best Barbells For Your Home Gym

Machine Hack Squat

The regular machine hack squat is also useful for developing strong lower body muscles. 

However, it is less functional than other variations on the list due to its lying position on the back.

How to Perform a Machine Hack Squat

1. Load the hack squat machine with the appropriate weight to perform at least 8 consecutive reps without a pause.
2. Lie on the machine and assume a regular starting position for performing hack squats with your feet shoulder-width apart.
3. Start the exercise by lowering your body towards the floor by bending your hips, knees, and ankles.
4. When you reach the bottom squat position (thighs parallel to the ground), reverse the motion to return to the starting position.
5. Repeat for 8 reps, 4 sets, and rest for 2-3 minutes between the sets.

Reverse hack squat good mornings is a tough posterior chain exercise that will bulletproof your hamstrings.

How to Perform Reverse Hack Squat Good Mornings

1. Load the hack squat machine with appropriate weight to perform at least 6 good mornings without resting.
2. Enter the squat machine and place your feet shoulder-width apart.
3. Ensure your back is flat during the whole movement and your knees remain slightly flexed.
4. Start the exercise by bending forward with your torso and driving your butt toward the ceiling.
5. When your torso becomes close to parallel to the ground, reverse the motion to return to the starting position.
6. Repeat for 6 reps, 3 sets, and rest for 2 minutes between each set.

The reverse hack squat is the lower body exercise following the squatting movement pattern performed on the hack squat machine in an athletic stance.

It is an excellent hack squat variation, biomechanically different and better for athletes and those participating in running and jumping sports.

The reverse hack squat can easily be programmed into your lower body workouts to increase your leg strength and power.

Due to their unique biomechanical position and weight placement, you are imitating the running and jumping movements.

This greatly translates to the field and builds powerful glute and quad regions.

Related Articles:

• How To Do a Bodyweight Squat
• How Much Does The Squat Bar Weigh
• Front Squat Fundamentals

What Muscles Does the Reverse Hack Squat Train?

The reverse squats trains lower body muscles such as gluteus medius, gluteus minimus, gluteus maximus, quadriceps femoris, and hamstring complex.

Additional hip flexors, adductors, and core muscles will help perform the movement more efficiently and with enhanced stabilization.

You can use reverse hack squats to build both strength and muscle mass.

For strength, stay in the rep range of 1-5 reps, a set range of 4-10, and rest intervals between 2-5 minutes.

For hypertrophy, you should rest no more than 90 seconds, perform between 6 and 12 reps, and do at least 4 sets.

In addition, the reverse hack squat will also develop strong core musculature necessary for stability during the squatting movement [4].

Remember that 48 hours is recommended for recovery between two sessions of exercising the same muscle group.

"The back squat, often performed on a machine, is another leg pressing movement to add hypertrophy to the quadriceps and even glutes. This can be beneficial to lifters who may lack size and/or muscle mass necessary for long-term strength development (via front and back squat)."

- Mike Dewar, Certified Personal Trainer

Great for Training With Injuries

Hack squats can also serve as an alternative exercise for those suffering from lower back, knee, and hip injuries.

However, I strongly recommend taking advice from a certified personal trainer and following his instructions regarding form and programming if you train while injured.

If you experience external shoulder rotation issues, you may perform regular hack squats or the reverse variation to still experience benefits from lower body training.

The hack squat is not a demanding exercise for shoulder rotations, so you may feel free to load the machine with significant weight without worrying about getting your rotator cuff injured.

However, consider speaking with a professional, such as a certified personal trainer, before reverse squatting on your own while experiencing shoulder issues.

Trains All of Your Lower Body

Reverse hack squats will efficiently build all lower body muscles.

The muscles used during the reverse hack squat include the quadriceps, adductors, hamstrings, glutes, and more.

Additional calf muscles and smaller lower body muscles will work as synergists or stabilizers during the squatting movement.