Trainer Shares an Overlooked Squat Variation to Build Posterior Chain Power and Improve Hip Health for Middle-Aged Men

If you think you’ve tried all of the squat variations in the book, you’re just not being creative enough. Between single-leg versions like split squats, dumbbell variations like goblet squats, and a range of squat machines, there’s definitely more than one way to perform the classic compound exercise. Reverse hack squats, however, might be one of the most underrated options in terms of strengthening the posterior chain and improving hip health. Rather than putting your back against the pad, reverse hack squats have you face into the machine, allowing the hips to travel farther back while further activating the glutes and hamstrings.

“Reverse hack squats are an underrated variation that shifts the movement into more of a hip-dominant pattern,” says Chantelle Stryker, a personal trainer and representative at ClassPass Corporate. “I like these for people who want the lower-body loading of a squat, but also want to reinforce a strong hip hinge pattern. This makes them especially useful for building the posterior chain—the glutes, hamstrings, and hip extensors—which has obvious carryover to sprinting, jumping, running, climbing, and general athletic power.”

Depending on foot placement and individual body mechanics, Stryker compares the movement to a hybrid between a traditional squat and an RDL. The key, however, is not turning it into a sloppy good morning. Focus on keeping control through the trunk, a strong hip drive, and finding a manageable range of motion.

Related: We Asked Trainers About the Most Underrated Leg Exercises. They Agreed on 4 Squat Variations to Build Stronger Quads

How to Do Reverse Hack Squats

1. Stand facing the hack squat machine with your chest against the back pad and your shoulders positioned under the shoulder pads. Place your feet shoulder-width apart on the platform, with toes pointed slightly outward.
2. Release the safety handles and brace your core.
3. Bend your knees and lower your body by pushing your hips back until your thighs are roughly parallel to the platform.
4. Push through your feet to extend your legs and return to the starting position.

Related: The Isometric Wall Sit Challenge That Will Set Your Quads on Fire

Experts

• Chantelle Stryker, a personal trainer and representative at ClassPass Corporate