The Reverse hack squat is a machine based exercise that’s become popular with a lot of fitness buffs in recent years. It targets the quadriceps, hamstrings, glutes and lower back muscles as they work together in an effective compound movement.
Reverse Hack Squat Benefits
The reverse hack squat has proven to be a very effective exercise for toning and defining the lower body muscles. It is also a fantastic way to improve leg strength, flexibility as well as balance.
The exercise is quite beneficial for toning the thighs and glutes while providing great stimulation for the abdominal muscles, hamstrings and calves. The reverse hack squat helps to eliminate cellulite, tighten your waist, strengthen your lower and upper body and improve overall balance. It is a very effective exercise for those who want to slim down or gain muscle mass.
Because it is a machine based exercise it requires little or no skill to execute. It is performed by simply sitting on the machine and lifting the weight by extending the legs and then lowering it back down in an inverted motion. The combination of repeated knee extension and hip flexion through full range of motion works wonders for shaping the thighs, buttocks or glutes.
The reverse hack squat also works great as a cardio or strength workout. It will burn calories and raise one’s heart rate to an effective extent. On the other hand, it provides great balance even if you don’t have great physical prowess, so it works very well for beginners and people with limited strength.
How To Do The Reverse Hack Squat
Below are some simple instructions on how to perform the exercise as well as some key benefits for getting started.
- Position yourself under the reverse hack squat machine so your knees are bent and your feet are positioned under the foot plate with toes pointed forwards. Stand up straight and bring your chest up in front of you to avoid rounding it over.
- Brace your abs and keep your core tight so they don’t dip down.
- Keeping your torso up and straight, bend at the knees using the leg levers to lower yourself into position and start pulling yourself back up to start position. Start with a slow count of 10 before increasing your speed as you get used to the motionMake sure to keep an arch in your back throughout each set you’re performing along with being mindful of form at all times in order to maintain good spine alignment while doing this exercise. You’ll also want to maintain proper form when standing up.
The Reverse Hack Squat has been labeled as being relatively safe, and can be completed by both beginners and even advanced athletes. It can also help you maintain good posture while working out.
Reverse Hack Squat Muscles Worked
Many of the muscles worked during the reverse hack squat are directly linked to those that are used during other exercises such as bench presses, chin-ups and deadlifts. That being said, the muscles targeted by the reverse hack squat are still intense and will provide an effective workout for many people.
The quadriceps work hard during this exercise due to the knee extension movement it requires. The hamstrings are also worked overtime by the strong leg extension movement these muscles must perform in order to get you into position for each rep of the exercise. The quadriceps are also worked indirectly by engaging the abs and glutes to help with balance throughout the motion.
The lower back muscles as well as the abdominals are also worked pretty hard during each set of reps you complete. The reverse hack squat requires focus and concentration throughout the entire set in order to maintain good form, but those muscles will be thoroughly worked through this exercise. As your strength improves you’ll be able to lift heavier weights for more reps at a time with less rest in between each motion of each rep.
Conclusion
The reverse hack squat is a great and effective exercise as well as a very good cardio workout. It’s also one machine based exercise that requires little or no skill to execute. You simply sit on the machine, pull yourself back up using the lever arms and squeeze your muscles at the top of each rep to get yourself back down.
Make sure to keep good form throughout each set as it will help you avoid injuries and keep you focused on the task at hand.
