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

The versatility of reverse hack squats extends to both strength and hypertrophy training. Tailoring your approach, whether focusing on strength (with a rep range of 1-5, 4-10 sets, and 2-5 minutes rest) or hypertrophy (6-12 reps, 4 sets, and rest below 90 seconds), this exercise contributes to well-rounded lower body development while enhancing core stability during squatting movements, as per PubMed [4].

"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

Reverse hack squats serve as a viable alternative for individuals managing lower back, knee, or hip injuries. While incorporating this exercise during recovery, seeking guidance from a certified personal trainer is strongly recommended to ensure proper form and programming aligned with the recovery process.

Individuals experiencing external shoulder rotation issues can still benefit from reverse hack squats. Notably, this exercise poses minimal demands on shoulder rotations, allowing substantial weights without risking injuries to the rotator cuff. For those with shoulder concerns, consultation with a certified personal trainer is advised.

Trains All of Your Lower Body

Reverse hack squats efficiently target essential muscle groups such as quadriceps, adductors, hamstrings, and glutes. Furthermore, the engagement of calf muscles and smaller lower body muscles in a synergistic or stabilizing role during the squatting movement adds to the holistic benefits of this exercise.

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.

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• How To Do a Bodyweight Squat
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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.

The barbell hack squat is a great exercise targeting both anterior and posterior chain muscles. Combining squatting and deadlift patterns, it effectively works on muscles like quads, hams, and glutes.

Here's how to do it:

1. Begin by placing the weighted barbell on the floor.
2. Load it appropriately for 6 to 8 reps.
3. Stand with feet shoulder-width apart, take a pronated grip.
4. Maintain a straight back.
5. Initiate the movement by pulling the barbell upward, achieving a triple extension.
6. Hold the top position briefly, then reverse the motion.
7. Aim for 6 to 8 reps per set.
8. Complete 4 sets in total.
9. Allow a rest period of 3 minutes between each set.

Related: Best Barbells For Your Home Gym

Machine Hack Squat

The machine hack squat, while effective for lower body muscle development, is considered less functional due to its lying position on the back.

Here's how to do it:

1.  Load the machine appropriately for 8 consecutive reps without pausing.
2. Lie on the machine.
3. Adopt a regular starting position with feet shoulder-width apart.
4. Lower your body toward the floor by bending your hips, knees, and ankles.
5. Reverse the motion to return to the starting position.
6. Complete 8 reps, 4 sets, and rest for 2-3 minutes between sets

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

Here's how to do it:

1. Load the machine with suitable weight for at least 6 reps without resting.
2. Enter the squat machine, positioning your feet shoulder-width apart.
3. Keep your back flat, knees slightly flexed throughout.
4. Initiate the exercise by bending forward, driving your butt toward the ceiling.
5. Reverse the motion when your torso is close to parallel with the ground.
6. Repeat for 6 reps, 3 sets, and rest for 2 minutes between each set.