HOW TO REVERSE HACK SQUAT 

You’re welcome 🫡

I really enjoy the reverse hack as well. I find that even though the load is on the shoulders, the pressure in the lower back isn't bad at all.

The Smith machine can be your best teacher for squat since you have back issues. I am sure you know that.

The quads will still get activation, but the hamstrings and glutes will be way more involved than when compared to the regular hack.

@KgothatsoNthite Thank you very much, brother!

The reverse hack squat places more emphasis on the posterior chain (glutes and hamstrings),

Correct, you don't have to worry about stabilizing they would if you were on the free bar. Just make sure to go up in increments my friend.

I can't do bupkus with a normal barbell squat even with a smith. Dysautonomia bites. But with this even though it murders my shoulders (so do calf raises with 4 plates a side) it's pretty much a quarter ton worth of weight. My knees are now the limiting factor rather than my arms, upper body or lack of blood flow to my brain.

Do regular hack squats then.

@@jayham494 unfortunately don't have a hack squat machine

Half right, brother. This is definitely more quad and glute dominate. If you want to target the hamstrings more by utilizing this machine you can perform a reverse hack good morning. I'll be doing a video on that pretty soon, so stay on the look out.

@@BENNYTHEOX so it's the same like barbell squat or not sir?

@@gunjou2436 No, it's not the same because it is still a machine. You are able to use this to overload the squat pattern in a safe way that focuses on your primarily on your lower half. Depending on your foot placement and depth you will be able to achieve greater glute and hamstring activation that compared to your barbell squat; but hamstrings will never be the primary muscle group in any type of squat.

The way hes performing the exercise is more glute dominant- there is much more hip flexion going on here than knee flexion. If you want to bias quads more then you'd want more knee flexion by pushing your knees forward more instead of sitting so far back. Also, this isn't a reverse hack, it's a reverse V-squat. Hack squats are on guide rods and have the same force curve throughout the entire range of motion. V-squats are on a hinge and move in an arc-like motion where the resistance curve changes throughout the range of motion. It is not the same movement pattern as a squat but if you understand how to emphasize the different muscle groups of the legs you can get very similiar results.

Yeah