As a coach who’s fixed more muscle imbalances than I can count, let me tell you: “Reverse Squat” isn’t one exercise—it’s your secret weapon for two totally different weak spots. Most lifters only train half the equation. A “reverse squat” can refer to two different exercises: a reverse squat strap exercise or a reverse hack squat. The reverse squat strap exercise focuses on hip flexor strength using a strap and is performed lying on your back. The reverse hack squat is a machine-based exercise where you face away from the weight stack, targeting your glutes and hamstrings. Today, I’ll show you both game-changers: one for those forgotten front-of-hip muscles, and one to torch your backside like never before. Trust me, your squats will thank you.
1. Reverse Squat Strap Exercise
(Yes, you do this lying down. No, it’s not cheating—it’s genius.)
How YOU Do It (My Step-by-Step Cues):
- Anchor & Loop: Secure a heavy resistance band or suspension strap above you. Lie flat, loop it around your mid-foot arches.
- Brace & Pull: Engage your core like you’re about to take a punch. Now, drive your knees toward your ribs like you’re crushing a watermelon between them.
- Squeeze & Control: Hold the squeeze at the top for 2 seconds. Slowly straighten legs against resistance—don’t let the strap win!
- Repeat: 10-15 reps. If you don’t feel a deep burn below your belly button, you’re not fighting hard enough.
Muscles You’re Really Working:
- HIT HARD: Hip flexors (psoas/iliacus) – the culprits behind your “tight hips.”
- CRUSHED: Lower abs (transverse abdominis) – your body’s natural weight belt.
- LIGHT WORK: Quads (just stabilizers here).
Why This Will CHANGE Your Training (Seriously):
- Fixes “Desk Posture” Strength: Counters sitting all day and heavy squats/deadlifts that neglect hip flexion.
- Unlocks Explosive Power: Strong hip flexors = higher jumps, faster sprints, better knee drive.
- Stops Low Back Nagging: Weak flexors force your back to compensate. This fixes that.
2. Reverse Hack Squat
(Forget facing the machine. Turn your back for glute gains that’ll make your jeans tight.)
How YOU Do It (My Gym-Tested Method):
- Position: Step onto the hack sled facing away from the barbell stack. Shoulders pressed into pads, feet shoulder-width.
- Unrack: Release safeties. Take a big breath into your belly.
- Descend: Lower slowly like you’re sitting into a chair behind you. Go DEEP—thighs at least parallel.
- Explode Up: Drive through your HEELS (not toes!). Squeeze glutes HARD at the top—imagine cracking a walnut!
- Breathe & Repeat: Exhale on the push. 8-12 heavy reps.
Muscles You’ll Feel FOR DAYS:
- MAIN TARGETS: Glutes (maximus/medius) & Hamstrings – posterior powerhouses.
- SECONDARY: Quads (less than regular hacks!), calves, core.
Why Lifters Like YOU Obsess Over This:
- Glute Growth on Steroids: The backward angle slams your backside harder than traditional squats.
- Spine-Safer Heavy Loading: Pads support your back—ideal if barbell squats tweak your spine.
- Solves “Can’t Feel My Glutes” Struggle: The mechanics force posterior engagement. No cheating!
3. Reverse Squat Strap vs. Hack
| Feature | Reverse Squat Strap Exercise | Reverse Hack Squat |
|---|---|---|
| Equipment | Band/strap + anchor (portable!) | Hack squat machine (gym only) |
| Body Position | Lying on your back | Standing, facing away from weight |
| Movement | PULL (knees to chest) | PUSH (squat motion) |
| #1 Target | HIP FLEXORS (front hip) | GLUTES & HAMS (back leg) |
| Best For | Fixing imbalances, core stability | Building posterior mass, strength |
| My Verdict | Rehab & Prehab Essential | Mass Builder |
Here’s the raw truth: if you only train one “reverse” version, you’re still unbalanced. After coaching hundreds of athletes, here’s my prescription:
- Sitting all day? Running/Cycling? → DO THE STRAP VERSION 2x/week. Weak hip flexors are stealing your power and hurting your posture.
- Chasing a bigger butt? Hate back squats? → SLAM THE REVERSE HACK 1x/week. It’s the glute secret elite lifters don’t share.
These aren’t just “variations”—they’s missing links in your strength chain. Start using BOTH, and watch your performance skyrocket while injuries plummet. Your body craves balance. Give it what it needs. Now go try one tonight—I want your soreness reports tomorrow! 💪
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.