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Reverse Hack Squat: Exercise Guide

Updated
May 30, 2024
Published
April 29, 2024
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The reverse hack squat is a variation of the hack squat exercise, which targets the muscles in your legs, particularly the quadriceps.

  • Primary muscles worked: Quads, Glutes, Hamstrings
  • Secondary muscles worked: Upper Back, Core
  • Equipment: A hack squat machine
  • Calories Burned: 95 cal (10 minutes)

How To Do Reverse Hack Squat

To perform a reverse hack squat, you will need a hack squat machine. Here are the steps to follow:

  1. Stand facing away from the hack squat machine, with your feet shoulder-width apart and your toes pointing forward.
  2. Place your upper thighs on the padded lever of the hack squat machine, with your feet pressing against the platform. Your knees should be bent at a 90-degree angle.
  3. Hold onto the handles of the machine for support, and extend your legs to push the platform away from your body.
  4. Slowly lower the platform back to the starting position, allowing your knees to bend as you do so.
  5. Repeat the movement for the desired number of repetitions.

Make sure to keep your back straight and your feet firmly planted on the platform throughout the exercise. It’s also important to control the movement and avoid locking your knees at the top of the movement. This can help prevent injury and ensure that you are targeting the muscles in your legs effectively.

Sets And Reps

  • Three to five sets of 10 to 20 reps

To build muscle, it’s best to work out with weights that are heavy enough for you to do more than 10 repetitions. Three to five sets of 10 or more reps is usually effective.

Reverse Hack Squat Benefits

The reverse hack squat targets the quadriceps, which are the muscles on the front of the thighs. This exercise can help to improve muscle strength and definition, as well as increase overall leg size. It can also help to improve overall lower body strength and stability, which can benefit other exercises and activities.

  • Increase athletic performance: Strong quadriceps can help to improve your performance in activities that require lower body strength, such as running, jumping, and cycling.
  • Improved posture: Strong quadriceps can help to support the weight of your upper body and improve your posture.
  • Reduced risk of injury: Strong quadriceps can help to support your joints and reduce the risk of injuries, such as knee and hip injuries.
  • Increased flexibility: The reverse hack squat can help to improve the flexibility of your quadriceps and hips, which can improve your range of motion and reduce the risk of muscle stiffness or soreness.
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Reverse Hack Squat Alternatives

If you don’t have a hack squat machine, there are still ways to get some of the benefits of the hack squat. The 5 best hack squat alternatives are:

  • Leg press
  • Front squats
  • Lunges
  • Shrimp squat
  • Squat jacks

1. Leg press

The leg press is a machine-based exercise that can be performed using a seated or lying position. It involves pushing a platform away from your body using your legs. This exercise can be used to target the quadriceps, as well as the glutes and hamstrings.

2. Front squats

Front squats are similar to hack squats, but instead of pushing the platform away from your body, you hold a barbell or dumbbells in front of your chest. This can help to improve upper body strength and stability, as well as target the quadriceps.

3. Lunges

Lunges are a versatile exercise that can be performed with or without weights. They involve stepping forward and lowering your body until your back knee almost touches the ground. This exercise targets the quadriceps, as well as the glutes and hamstrings.

4. Shrimp squats

The shrimp squat is a type of bodyweight exercise that involves squatting down on one leg while raising the other leg out to the side. This exercise is designed to improve balance and stability, and to target the muscles in the legs and hips.

5. Squat jacks

Squat jacks, also known as jumping jacks or star jumps, are a type of plyometric exercise that involves jumping and spreading your legs and arms out to the side. This exercise is designed to improve cardiovascular endurance and coordination, and to target the muscles in the legs and arms.

Related Lower Body Exercises

Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:

  • Leg raises
  • Flutter kicks
  • Single leg lunge
  • Lunges
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FAQs
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About authors
Jessica Brown
Written by
Jessica Brown is a 29-year-old freelance copywriter who is passionate about human nature and is now immersing herself deeply into the realm of health and wellness. Jessica holds a Master of Arts in Literary Studies from the National University of Singapore and a Bachelor's in Biology from the University of Cambridge.
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