Quads
Reverse Hack Squat
The Reverse Hack Squat is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 23%, quads (vastus medialis) 18% and gluteus maximus 14%.
How to do it
- Face the back pad of the hack squat machine and step onto the platform.
- Place your chest against the pad with the shoulder pads on top of your shoulders, feet shoulder-width.
- Release the safety and bend the knees and hips, letting the sled travel down its rails.
- Lower until the thighs are about parallel to the platform, hips pushed back.
- Drive up through the whole foot back to the start, stopping short of a hard lockout.
Tips
- Keep the chest on the pad so the hips can travel back freely.
- Place the feet a little lower on the platform to keep the knees in the work.
Common mistakes
- Peeling the chest away from the pad.
- Rising onto the toes.
- Rounding the lower back at the bottom.
Muscles worked by the Reverse Hack Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. The machine or bar path takes over most of the trunk work. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Reverse Hack Squat alternatives
Same equipment
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Similar exercises
Frequently asked questions
What muscles does the Reverse Hack Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Reverse Hack Squat good for beginners?
The Reverse Hack Squat is rated intermediate. If you are new, learn the Hack Squat first and build up from there.
What is a good alternative to the Reverse Hack Squat?
For example the Hack Squat, Pendulum Squat and Power Squat Machine. They train mostly the same muscles.
How do you make the Reverse Hack Squat harder?
Add weight or reps, or move on to the Front Squat and Pause Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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