Have you been looking for a leg killer exercise to incorporate into your workout? The reverse hack squat is the best triceps workout you can choose. The exercise focuses on your legs, primarily targeting your glutes and hamstrings.
The reverse hack squat exercises are performed by facing the hack squat machine. The activity is effective for your lower body, focusing on all major leg muscles. It also targets the calves, quads, and core to a lesser extent. Your shoulders and feet are the only body parts in contact with the machine.
There are two ways to perform this exercise: the traditional method and a squat hack machine. The traditional method involved using a barbell placed behind your body on the shoulders. It is now known as the traditional deadlift. Weightlifters and bodybuilders popularly used it.
Now there is the hack squat machine; this is the far best option to perform hack squats. To perform the reverse hack squat, you need to face the machine. The chest is placed against the pads.
The reverse hack squat exercise uses compound movements, meaning no fixed range of motions. Therefore, it’s best for beginners and experienced lifters altogether. Additionally, it strengthens your legs muscles and improves your posture. Further, it improves your hip and ankle mobility, improving your squatting form.
You need a hack machine to perform the exercise. Alternatively, you can use the Smith machine.
HOW TO DO REVERSE HACK SQUAT PROPERLY
You need to first adjust to a weight you can lift and control. Choose a weight that you are comfortable working with for an effective workout.
- Position yourself on the footpads facing the machine. Place your feet shoulder-width apart and facing outwards. This will determine which muscles the workout will target. Positioning your legs on a wide gap will target your glutes and thigh muscles. A narrow gap will activate the calves.
- Grasp the side handles, placing your shoulders against and under the pads. Place your chest adjacent to the front pads.
- Push slightly up to release the weight off the rack.
- Slowly resume a squat position, bending your hips, knees, and ankles. Take a slight pause.
- Get your weight on the back of your heels as you drive upwards.
- Rise while maintaining a neutral straight spine position. Squeeze your lats and slightly push your hips forward.
- Keep your arms long and complete the movement by squeezing your glutes and quads.
- Once the weight plate is on the hack squat machine, you have completed a rep. Here you can pause before taking another rep.
WHICH MUSCLES DOES REVERSE HACK SQUAT WORK?
The reverse hack squat exercise targets multiple leg muscles. The primary muscles targeted are the hamstrings and the glutes. It also targets the quads and calves and the core.
They are also known as the hips or the butt. They are the strongest and longest muscles in the body. The glutes is made up of three muscles: gluteus maximus, gluteus medius, and gluteus minimus.
They are responsible for keeping an upright posture and pushing you forward.
Exercising the gluteus gives you proper pelvic alignment and momentum during walking and running. They also help support the lower back during lifts and help to prevent injuries.
Strong gluteus also improves your athletic performance.
During the reverse hack squat workout, place your feet wider and further behind to target the glutes. They also help raise the weight upwards when squeezing them for more glute activation.
Hamstrings are the skeletal muscles at the back of your thighs. They help make movements such as walking, doing squats, and other leg movements.
Well stretched hamstrings are good for flexibility and prevent lower back pain. Additionally, they improve good posture and help to reduce injuries risk.
Exercising the hamstrings gives you overall leg strength. Furthermore, they help in the smooth functioning of your knees, legs, back, and hips.
When performing a reverse hack squat, you push back up using the hamstrings. It allows the hamstrings activation, tightness, and contraction at the top.
Quads are a long muscle group in front of your thighs. They handle the hip flexion and extension at the knee joint. Furthermore, they help to perform powerful lower body movements and propulsion.
Toned and robust quads are essential in stabilizing your knee and reducing knee injuries risks. They also help in athletic performance and make daily movement easier.
REVERSE HACK SQUAT BENEFITS
1. INCREASED LEG STRENGTH
The reverse hack squat activates muscles throughout your lower body targeting the leg muscles, hence building strong and built legs. Strong legs are essential for performing powerful lower body movements.
2. IMPROVED UPRIGHT POSTURE
When performing this exercise, it’s essential to maintain a straight spine throughout the movements. Keeping your spine aligned throughout enhances your posture.
The exercise builds your upper and lower body strength. This helps you maintain an upright posture.
3. ENHANCED LOWER BODY STABILITY
The stability of your lower body determines the overall body stability. Therefore, the reverse hack squat activates muscles that help keep your body stable and flexible.
4. IMPROVED ATHLETE PERFORMANCE
Many sports involve the use of your lower body. With the reverse hack squat, you can increase your range of motion. The workout increases your stability, improving overall body speed, making it the best option for weightlifters and bodybuilders.
ALTERNATIVE TO REVERSE HACK SQUAT
The exercise uses a belt squat machine that allows you to perform safe squats. It is ideal for leg workouts targeting quadriceps, hamstrings, and plantar flexors. It also works out trunk stabilizers and gluteal muscles to a lesser extent.
How to perform belt squats:
- Tie the belt squat belt around your waist area.
- Attach your desired weight to the machine chain. Thread it through the weight plates holes. Securely attach the chain to the belt.
- Pull the lever back toward you and hold on to it.
- Resume a squat position with your thighs parallel to the ground
- Start doing the squats.
REVERSE HACK SQUAT MISTAKES TO AVOID
1. AVOID LOCKING YOUR KNEES
Do not lock your knees after lifting the weight plate on the hack squat machine and resuming a standing position. You should stop just before your knees are locked out.
2. AVOID WEIGHT YOU CAN’T CONTROL
It is always necessary to use a weight you can control through the movements. This increases your exercise confidence and makes you comfortable throughout the exercise. Using heavyweight can injure your body muscles. Understand your body.
3. DO WARM-UP BEFORE THE EXERCISE
Exercise requires a strong and healthy body. So, before developing a more muscular body, you must check your diet firsthand. Also, perform other leg exercises to prevent muscle soreness and other injuries before you do this exercise.