Do REVERSE HACK SQUATS! (Underrated Exercise)

The reverse hack squat is the No.1 quad accessory that I program for myself and for my clients. In my opinion, it is better than any belt squat, and unilateral lunge, and if DEFINITELY the best lower-body machine you can find in the gym!

There are 2 types of reverse hack squat machines. The first is the traditional hack squat machine that goes straight up and down (Figure 1.). The second is the reverse hack squat which moves in a pendulum-like motion (ie. in a curve instead of a straight line)(Figure 2.). For the purposes of this article, I am referring most to the latter type of hack squat machine. However, I have seen Jonnie Candito (who you should subscribe to) perform this exercise on the former version of machine, so it obviously is still pretty effective.

Figure 1: Jonnie Candito reverse hack squat

Figure 2: "Pendulum" reverse hack squat

This exercise can be compared to a Hatfield squat. A Hatfield squat is essentially a full ROM squat which is achievable if the trainee holds onto an external support. This increases the ROM since the trainee center of mass if pushed backwards, which allows the trainee to sit deeper into the squat compared to in a regular free-weight squat. This change in the Centre of mass is emulated in the reverse hack squat since the machine itself is moving in a curve-like trajectory, which allows the knees to travel very far forward and increases the ROM on the quads (this happens in both types of reverse hack squat machine).

Why the reverse hack squat instead of the regular hack squat? The regular hack squat requires the legs to be in front of the body, which is a VASTLY different movement pattern to the barbell squat, which requires the weight to stay over the mid-foot. Also, the stretch-reflex on the regular hack squat is slightly different to what is experienced in a barbell back squat. Therefore, for the best carryover to the back squat, the reverse hack squat is superior.

There are also other advantages to the reverse hack squat. The nature of the machine allows for numerous heavy reps to be pumped out without substantial recovery impediment. Even if your first rep is extremely slow on this exercise, you will still be able to grind out many more reps. This is not applicable to other quad accessories such as the belt squat, which required you to go 10+ reps if you actually want to push to RPE 9 because that first rep will be too sensitive to leverage. Furthermore, the reverse hack squat is extremally low skill. All you have to do is go down and back up. This is makes it a better choice for most lifters in comparison the lunge variation, for example, which can be extremely technical and taxing. 

Finally, it is important to not that there is some lower-back involvement in this lift. Since the weight is being axially loaded onto the shoulders, there is a chance of experiencing lower back fatigue. However, that is just the cost of doing business with a lift that carryovers so well to the back squat. 

As far as sets and reps go, you can basically do anything! Due to this movement having such a high stimulus-to-fatigue ratio, you can really use any rep range that you prefer. Personally, I program all my quad accessories with 3 sets of 12-15 reps.

Enjoy!