The Reverse Hack Squat For Huge Legs

Reverse hack squats can look a bit funny when you first see them – a lifter with his face in the back pad and butt sticking out. However, have you ever noticed everyone doing them has massive legs? That’s because reverse hack squats are brutal leg workouts that will build mass you’ve been missing out on. This article will go over everything you need to know to get the most of this premium leg exercise.

• What is the reverse hack squat?
• What muscles does the reverse hack squat train?
• The reverse hack squat vs the hack squat.
• How to properly perform the reverse hack squat.
• Reverse hack squat benefits.
• Reverse hack squat alternatives.
• How to program the reverse hack squat.

What Is The Reverse Hack Squat?

In order to understand the reverse hack squat, you need to understand what a normal hack squat is. 

Why’s It Named “The Hack Squat”?

The hack squat is actually named after an old-timey strongman and wrestler by the name of George Hackenschmid. Now, you'd probably think that the “hack” squat is simply a shortened version of his last name; we first did! However, it actually seems to come from the German phrase “Hacken Zusammen”, meaning “heels together”¹.

What Does The Hack Squat Train?

Back in the day, lifting was new and there wasn’t a huge selection of exercises the trainees could look up on the internet. Therefore, they would often make them up.

George Hack wanted a leg exercise that would target his quads more while taking a load off the back. This would allow him to put more volume on his legs and save his back.

What he came up with looks like a reverse deadlift performed by standing in front of a barbell. He’d then sit back until he could grab the barbell. This posture resulted in several changes in his form and biomechanics;²

• He had to squat down farther
• His torso was significantly more upright
• His shins were vertical with significantly more flexion in the knee

When he lifted the bar, the quads had to perform the bulk of the work who saving his back – mission accomplished.

The Hack Squat Machine

Decades later, when gym machine equipment began to be built, the machine hack squat was built and took over the barbell version.

Various versions of the machine exist but there are a few commonalities;

• A large foot plate
• A padded back that moved by lever or sled
• Shoulder pads

This allowed lifts to stand on the footplate and press up into the back pad. The pad supported the back while mitigating hip flexion thus providing a brutal quad workout.

The Reverse Hack Squat

Over time, innovation took place and lifters began performing a squat while looking into the back pad – this is the reverse hack squat.

What Muscles Does The Reverse Hack Squat Train?

The reverse hack squat is still going to train all of your lower body muscles, including:

• Quadriceps
• Hamstrings
• Glutes
• Calf 

However, while the hack squat targeted the quads, the reverse hack squat would target your posterior muscles – the glutes and hamstrings.

When the reverse hack squat is performed, you notice several major differences;

• A significant amount of hip flexion. 
• The torso moves downward (hip flexion) rather than stationary.
• More knee movement.

The emphasis on hip flexion is what places the demand on your hip extensors – your glutes and hamstrings. 

While you'll still hit your quads, the reverse hack squat will target the posterior muscles while a normal hack squat targets the quads.

This makes the two a perfect pair!  Hack for the quad, reverse for the hams!

Reverse Hack Squat vs Hack Squat

Many people will wonder what the difference is between the hack squat and reverse hack squat. This little graph will define all of the major points.

How To Perform The Reverse Hack Squat

As the reverse hack squat can look odd, it can be unclear as to how to perform it. However, as long as your gym has a hack squat machine, we’ll show you how it’s performed. 

For those who don’t have access to a hack squat machine, no worries; we're actually listing some alternatives down below.

1) Your reverse hack squat foot position will depend on the angle of the sled and pads. You will want to find the spot where when you are pushing up, you are driving in line with the movement angle of the pad. This is where you want to stand.

TIP!!!!  If you want to target the anterior muscles or posterior differently, you can simply alter your reverse hack squat foot position, i.e., If you stand forward more, you will cause more knee flexion for greater quadricep activation. On the contrary, stand back for greater hip flexion for higher glute and hamstring activation.

2) Be sure that the shoulder pads are at an appropriate height. They should be at a level that easily allows you to lift up to unrack the bar while also not being so low that you start in a squat. Your knees should be slightly bent when your shoulders are firmly placed on the shoulder pads.

3) When your shoulders are in place under the pads, extend your legs and unrack the weight.

4) Now you're ready for the descent. Remember, the movement is hip-driven, so push your hips back so your body can lower. Be sure to maintain a tight torso so remember to brace your abs!

5) Once you come down, so your thighs are parallel with the ground, you're ready to propel yourself up. Drive-up by pushing your hips forward and pushing into the ground. Think of yourself as a missile (a very slow missile) driving the sled up.

Tip!!! Take your time with this movement and adjust your position until you find a comfortable spot. Due to their nature, all machines are slightly different, so you may find that your body is totally different on different machines. Also, your biomechanics could be slightly different as some machines may have more hip flexion while some will require a more upright back.

Reverse Hack Squat Benefits

The reverse hack squat can be the exercise you need to blow up your legs. Here are the top benefits that will convince you you need to be doing these. 

Less Stress On Your Back

The reverse hack squat is a good choice for those who may have some weaker lower backs or are returning from injury. As the load is on a fixed path, the movement is easier on the back muscles when compared to the barbell back squat. 

However, there will be a more load when compared to the normal hack squat as the back is supported during that exercise. As long as you’re bracing properly, this really isn’t an issue for most lifters.

With that said, if you are looking to minimize stress on your back, there may be some better options. 

Allows More Volume

Performing a lot of back barbell back squats can fatigue the lower back before the legs are entirely done in some lifters. In other words, while your lower back might be done, your legs could use a lot more training. 

This is why we love the reverse hack squat, as it allows us to continue placing a large amount of load on our legs while relieving the stress from the lower back. This is extremely important as studies show that volume is the main driver for hypertrophy and strength.¹

More volume over time means more gains and the reverse hack squat can make that happen.

Can Be Used For Both Strength And Hypertrophy

The reverse hack squat is extremely versatile as it's appropriate to use for just about any training variable. 

It's a big, compound movement making it great for using heavy loads. As it’s on a fixed path, many people feel safer pushing harder. Both of these lead to bigger gains in strength,

At the same time, you can drop the weight and run some high-volume 20+ rep schemes just as easy. 

You could also use EMOMs for some insane anaerobic conditioning. The point being is that whatever your goals are, strength or hypertrophy, the reverse hack squat will get you there.

Works On A Fixed Path (Great For Training With Injuries)

Again, the reverse hack squat works by using a machine that runs on a fixed path, providing high amounts of stability. This is perfect for those who may be recovering from an injury and need some extra assistance with stability. 

This can refer to those with lower back pain as well as anyone with knee issues. Using the reverse hack squat can let your train with confidence as you recover.

Perfect For Those With Shoulder Mobility Problems

One drawback of the barbell back squat is that it requires a certain amount of shoulder mobility to grab the bar behind your neck.

Due to the reverse hack squat set-up, your shoulders can grab onto the shoulder pads in front of the body. This position is much more comfortable as it virtually eliminates any kind of shoulder pressure. 

Trains All Of Your Lower Body

Being a compound, lower body exercise, the reverse hack squat will train your entire lower body. Your quadriceps, glutes, and hamstrings will all be activated to a high degree. However, the reverse hack squat will get more activation in the posterior muscles due to the added hip flexion. This makes it an ideal exercise choice for training the entire lower body.

The Best Reverse Hack Squat Alternatives & Variations

Having more tools makes a better mechanic. In this case, you're the mechanic, and the tools are exercises. 

Here are the best reverse hack squat alternatives to include in your training. These reverse hack squat substitutes will have similar training principles and movement patterns as the original movement.

LANDMINE SQUAT

The movement that looks most similar to the reverse hack squat would be the landmine squat. 

It’s almost identical except the load rests on your sternum rather than your shoulders. Also, you will be pushed back more as the load works as a pendulum that "swings" out towards you. 

Regardless, the landmine squat is extremely easy to set up and will definitely deliver. It's also easy on the back, making it another fantastic option for those who may need it. 

The one drawback is that you will not be able to load the bar heavy as you must hoist the load up to your chest. That being said, the landmine squat is great for muscle hypertrophy (8-12 reps) or even endurance (20+). 

Related: Best Landmine Exercises

BARBELL HACK SQUAT

We can't talk about reverse hack squat alternatives without talking about the original barbell hack squat. This movement begins just like the deadlift by loading a barbell on the ground. 

Once loaded, that's where the similarities end as you'll then stand in front of the barbell. 

Bend down and grab the barbell as if it were a deadlift (I know we just said the similarities ended, but…). As the bar is behind you, your hips are going to be much lower as you will depend on knee flexion to get low and reach the bar (during a conventional deadlift, you rely on hip flexion). 

You will notice that you are in a much more of a crouched position than a standard deadlift. Next, you are going to drive straight up and stand. This can get tricky as your butt can get in the way, but you'll get the hang of it after enough practice. 

Regardless, this is an excellent exercise that we, unfortunately, do not see as much anymore. Maybe it's time you brought it back.

MACHINE HACK SQUAT

Similar to the barbell hack squat, the machine hack squat makes total sense when discussing alternatives to the reverse hack squat. I mean, it uses the same machine, and it's what the "reverse" in "reverse hack squat" is referring to. We already talked about this exercise a lot, so there's really no need to say more except that it's fantastic.  

One exciting tidbit would be that some trainees find that when performing the hack squat and the reverse hack squat, one of them stands out as feeling more natural and effective. As they are machines which work on a fixed path, you may find that your body is better suited for one over the other.

Related: Best Machine Hack Squat Alternatives for the Quads

REVERSE HACK SQUAT GOOD MORNING

The hack squat machine is quite versatile as you can alter your movement pattern to focus on different muscles. 

One of the more common variations you will see is a reverse hack squat variation good morning, named so as it looks more like a good morning. 

The trainee will stand with their feet farther away from the pads than usually to perform this exercise. This places the hips farther away from the path of movement, requiring more hip flexion.

Ultimately, it will create a motion similar to a good morning. 

Be sure to use very little weight when first trying this variation until you feel comfortable with the positioning and movement.  These are fantastic to really target the glutes and hammies.

Other Good Alternatives for Reverse Hack Squats (to target the glutes/hamstrings):

• Back Squats & Front Squats
• Leg Press (Wide Foot Placement)
• Cable Pull Throughs
• Box Squats

How To Program The Reverse Hack Squat

Programming the reverse hack squat is pretty straightforward as it'll go with your lower body day. When it comes to being a push or pull movement, it can really go either way. 

As mentioned above, you can choose to use it for strength work, muscle hypertrophy, anaerobic endurance, or work capacity. It's incredibly versatile, so you can use it as needed.

The Reverse Hack Squat Is The Squat You Need

The reverse hack squat is a tremendous exercise that offers a huge range of benefits for every lifter. While the form might throw you off, you need to get past that and start including it in your training program. It is one of the most versatile and practical lower body exercises that can be modified for virtually any AND every scenario.

References 

1. Florian Hemme and Jan Todd, “Beyond the hack squat: George Hackenschmidt’s forgotten legacy as a strength-training pioneer". (n.d.). https://www.researchgate.net/publication/257141154_Florian_Hemme_and_Jan_Todd_Beyond_the_Hack_Squat_George_Hackenschmidt’s_Forgotten_Legacy_as_a_Strength-Training_Pioneer 
2. Clark, David R.1; Lambert, Michael I.2; Hunter, Angus M.1. Trunk Muscle Activation in the Back and Hack Squat at the Same Relative Loads. Journal of Strength and Conditioning Research 33():p S60-S69, July 2019. | DOI: 10.1519/JSC.0000000000002144 https://journals.lww.com/nsca-jscr/abstract/2019/07001/trunk_muscle_activation_in_the_back_and_hack_squat.7.aspx