Reverse Hack Squat: Target Your Quads, Glutes, and More!

The reverse hack squat is an excellent back squat alternative to bias the quads and glutes. I regularly implement reverse hack squats in my lower body workouts and with my clients, as they limit lower back strain. 

Also, chronic lower back pain is becoming increasingly prevalent, so it is vital to choose exercises wisely.

A study in Healthcare (Basel) found that back pain is a major health issue in Western countries, and 60%–80% of adults are likely to experience low back pain at some point in their lives. (1)

Because it is so vital to introduce versatility to your lower back workouts while minimizing the chance of acquiring lower back pain, I created a guide. 

Below, you will learn how to perform reverse hack squats, their benefits, tips, mistakes, variations, and best alternatives.

How To Do a Reverse Hack Squat

Here is how to do a reverse hack squat:

Step One — Assume the Starting Position

Load the hack squat machine with the appropriate weight. Start by adjusting the machine’s shoulder pads based on your height. Stand on the footplate facing the weight stack. 

Assume a shoulder-width stance and point your toes outward slightly. Duck under the pads and secure them across your shoulders. 

Step Two — Lower into a Squat

Disengage the safety handles. Then, bend your ankles, knees, and hips to lower toward the floor. Ensure your head is up, chest proud, and back in a neutral position during the entire movement. Lower until your thighs are parallel to the ground. Hold the bottom position for one second before transitioning to the following step.

Step Three — Return to the Starting Position

Simultaneously extend your ankles, knees, and hips and drive through your heels to return to the starting position. 

Ensure you move smoothly and with the utmost control. Avoid locking your knees at the top. You just finished the first rep and may proceed with the next one.

Muscles Worked During Reverse Hack Squat

The primary muscles working during reverse hack squats are:

• Quadriceps
• Glutes

Also, the secondary muscles working are:

• Hamstrings
• Adductors
• Calves
• Core muscles
• Hip flexors

Benefits of Reverse Hack Squat

Here are the benefits of reverse hack squats:

Targeted Quadriceps Strengthening

Reverse hack squats bias the quads. Conventional and reverse hack squats are excellent quad activators and target all quadriceps muscles, including vastus medialis, lateralis, intermedius, and rectus femoris.

Improved Glute Activation

Along with the quads, reverse hack squats also target the glutes. All three gluteal muscles, including the maximus, medius, and minimus, are engaged during the reverse hack squat. Essentially, the more you bend your hips while squatting, the more your glutes stretch and activate.

Lower Back Stress Reduction

One of the reasons I love just about any hack squat variation is that they put less stress on the lumbar spine. The machine provides enough stability and better weight placement, reducing your chance of injury. However, this comes at the cost of reduced development of your stabilizer muscles.

Enhanced Posterior Chain Engagement

Reverse hack squats are specifically effective at targeting your posterior chain muscles. This exercise is excellent for building the erector spinae, glutes, and hamstrings. A strong posterior chain can boost spine stability. This often leads to reduced lower back pain.

Increased Knee Stability and Strength

A reverse hack squat will also strengthen the muscles around your knee and the posterior chain. This results in a stronger lower body, which leads to better stability. 

Best Tips for Reverse Hack Squats

Based on my experience, here are some of the best tips to maximize performance and reduce the chance of injuries on the reverse hack squats:

Maintain a Neutral Spine Throughout the Exercise

You must maintain a neutral spine during reverse hack squats to substantially lower the chance of injuries. You keep your spine neutral by actively contracting your core, as they are responsible for keeping your spine fixated.

Position Feet Shoulder-Width Apart for Stability

Generally, a shoulder-width apart stance is the best for stability. However, this doesn’t mean you shouldn’t experiment and find the ones that best suit your unique morphology. 

Avoid a too-narrow or too-wide stance since those lead to instability, especially while lifting heavy.

Engage Core Muscles to Support the Lower Back

Keep your core braced during the exercise. This will protect your lower back from getting compromised. Also, don’t forget about your hips. 

When it comes to core contraction, most people narrow their focus exclusively on their abdominal muscles. The glutes and erector spinae also play a significant role in keeping the lower back fixated.

Focus on Controlled Movements, Especially During Descent

Controlled movements, especially during the eccentric phase of the lift, are mandatory. Why? Well, simply because you will be controlling the weight more efficiently. You will also build better mind-muscle connections. Lower body hypertrophy is another benefit since your muscles will be under a greater time under tension.

Distribute Weight Evenly Through Heels and Mid-Foot

Distributing the weight evenly across your heels and mid-foot will help you become more stable. You shouldn’t force yourself to push through the balls of your feet or toes, except if you are an athlete. Athletes can benefit from this by gaining more explosive power and reactiveness in their feet. 

Most Common Mistakes During Reverse Hack Squats

The most common mistakes during reverse hack squats include:

Arching or Rounding the Back

Rounding your back will often lead to injuries. To avoid arching or rounding your back, you must contract your core and hip muscles when your back is straight. This will fixate it and prevent it from exposure during any phase of the lift. 

However, the trick is to think consciously about it all the time. Otherwise, you will forget and involuntarily round it to compensate for the lack of strength or mobility.

Placing Feet Too Far Forward or Back

Placing feet too far or too forward will likely result in additional instability. As we already know, instability is a precursor of injuries, especially when lifting heavy. 

Use a shoulder-wide stance. Feel free to experiment and find the most natural stance for you.

Rushing Through the Movement

Rushing through both descending and ascending phases can cause instability, increasing injury risk. 

Also, controlling the descending or ascending phase is highly beneficial for developing a better mind-muscle connection and muscle hypertrophy. In addition to that, you will also master the form and technique better when doing the reps slower.

Not Going Deep Enough

Not lowering enough during the descending phase will limit your muscle activation. This reduces the exercise’s effectiveness. 

Go as low as possible to avoid developing muscle imbalance or partial strength. If the external resistance limits the depth, lower the load.

Overloading the Machine

You will likely compromise your form if you overload the machine with too much weight. This often leads to injuries, so it must be avoided. Using progressive overload is critical. (2)

Progressive overload involves gradually increasing the total volume, resistance, sets, and reps for each following workout.

Reverse Hack Squat Variations and Alternatives

Here are some reverse hack squat variations and alternatives you must try:

Traditional Hack Squat

The traditional hack squat is an excellent variation to target your quad muscles even more. You can achieve better squat depth with more weight because your stabilizer muscles won’t need to work as much.

Steps:

1. Load the hack squat machine with weight. 
2. Adjust the shoulder pads according to your height. 
3. Stand on the footplate facing away from the machine. 
4. Assume a shoulder-width stance, and point your toes outward slightly. 
5. Duck under the pads and secure them across your shoulders. 
6. Disengage the safety handles. 
7. Simultaneously, bend your ankles, knees, and hips.  
8. Lower until your thighs are parallel to the footplate. 
9. Hold the bottom position for one second before transitioning to the following step.

Front Squats

Front squats are an excellent alternative because they will also target your quads efficiently. However, they aren’t beginner-friendly, and you must have solid wrist flexibility to perform them correctly.

Steps:

1. Place the barbell on the squat rack.
2. Load it with the appropriate weight.
3. Place the loaded barbell on your shoulders in the front rack position.
4. Unrack the barbell and step back.
5. Assume a shoulder-width stance.
6. Keep your back straight during the entire exercise.
7. Lower until your thighs are parallel to the ground.
8. Hold the bottom squat position for one second.
9. Reverse the motion by extending your ankles, knees, and hips.

Barbell Squats

Barbell back squats are a staple exercise in every serious lower-body workout program. They require substantial stabilizer strength and are effective at developing lower body strength and hypertrophy.

Steps:

1. Place the barbell on the squat rack.
2. Load it with the appropriate weight.
3. Place the loaded barbell on your upper back.
4. Unrack the barbell and step back.
5. Assume a shoulder-width stance.
6. Keep your back straight during the entire exercise.
7. Lower until your thighs are parallel to the ground.
8. Hold the bottom position for one second.
9. Return to the standing starting position.

Leg Press

The leg press is another excellent compound exercise that can build substantial lower body strength and muscle hypertrophy.

Steps:

1. Set the appropriate weight on the leg press machine.
2. Sit on the machine and place your feet on the footplate.
3. Assume a wider than hip-width stance.
4. Unlock the safety lever and lower the platform until your lower and upper legs are at 90 degrees.
5. Hold the bottom position for one second.
6. Reverse the motion to return to the starting position and repeat for the desired reps.

Smith Machine Squats

Smith machine squats are excellent for targeted muscle hypertrophy because your stabilizer muscles will work less on this exercise than the traditional back squat.

Steps:

1. Load the Smith machine with the appropriate weight.
2. Position the Smith machine barbell on your upper back.
3. Assume a shoulder-width stance.
4. Unhook the bar.
5. Lower your body until your thighs are parallel to the ground.
6. Hold the bottom position for one second.
7. Reverse the motion to return to the starting position.

FAQs

What is the difference between reverse hack squats and front hack squats?

The setup and target muscles separate reverse hack squats from front hack squats. When performing reverse hack squats, you position yourself facing the pad, intensify the activation of your glutes and hamstrings, and incorporate a slight forward lean into the movement.

On the other hand, in the front hack, you face away from the pad, focus more on your quads, and your body remains more upright throughout the entire movement. 

Are hack squats as good as regular barbell squats?

It depends on your goals and current fitness level, but you can get the same muscle hypertrophy results with both variations. However, barbell back squats are considered more functional as they require greater stabilizer activation than hack squats.

Are hack squats bad for a herniated disc?

You can hurt yourself and risk additional injuries if you perform hack squats with a herniated disc. A herniated disc is a condition in which the soft cushion of tissue between the vertebrae protrudes beyond its normal position.

It can be aggravated by numerous exercises, particularly those that place more stress on your spine. Consult a healthcare professional or a physical therapist before performing hack squats or any other strenuous exercise if you have a herniated disc. 

Wrapping Up

Reverse hack squats are excellent for developing your quads, glutes, and other leg muscles. You can easily incorporate them into your leg workout routine to achieve better strength and hypertrophy results.

Remember, diversity is key when it comes to strength. Always vary your exercises; don’t just stick to the classical barbell back squat variation. In the comments below, let me know your thoughts on reverse hack squats and how you plan to incorporate them into your current leg routine.

References:

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022
2. Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011;111(6):1063-1071. doi:10.1007/s00421-010-1735-9

Relevant Articles:

• Hack Squat: Target Muscles, Benefits, Exercise Instructions, And Variations
• The 8 Most Common Squat Mistakes and How to Fix Them
• How to Do Kang Squat

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