Reverse Hack Squat Alternative: 5 Effective Exercises for Strong Legs

It’s hard not to gush about the reverse hack squat. This leg exercise has been a staple in the routines of weightlifting enthusiasts worldwide for years now, and for good reason: it is excellent for building strong, muscular, and well-defined legs.

But if you click this article, you probably find yourself in a situation where the hack squat machine is unavailable. Are you aware of the best reverse hack squat alternative? That’s okay if you don’t; we are here to help!

Whether you don’t have access to a hack squat machine or are simply looking to add variety to your workouts, this guide is for you. We'll explore several options to replace the reverse hack squat, such as the deadlift, the regular squat, the hip thrust, and the lunge, while explaining in detail how to execute each one.

Understanding the Reverse Hack Squat

For those who don’t know, the Reverse Hack Squat is a variation of the hack squat exercise performed in a slightly different way. Instead of positioning yourself as usual on the machine, you’ll do it in reverse and face the backrest while working out.

Unlike the traditional hack squat, which mainly targets the quadriceps, the reverse hack squat engages all major muscles in your leg’s posterior (also known as your posterior chain), including your lumbar muscles, gluteus maximus, medius and minimus (glutes), biceps femoris (hamstrings), and gastrocnemius muscle (calves).

It is a great all-around exercise for your legs and is super convenient since it works multiple muscles simultaneously.

Also, did you know that your foot position will determine which muscles are more or less activated? More spread-out feet will make your glutes burn with gains, while a narrower stance will help build your calves. Finally, if you are looking for an even workout across all your posterior chain, you should maintain your feet aligned with your shoulders.

What Are Your Posterior Chain Legs Muscles

Before we move on to the best reverse hack squat alternatives, let’s get a better understanding of what muscles we are targeting when we talk about your posterior chain:

1. Lumbar Muscles

The lumbar is really complex in its anatomy. However, the primary muscle we want to make stronger at the gym is the lower section of the erector spinae.

This muscle is vital to the human body and has several functions, such as extending and laterally flexing the back while also maintaining correct posture and curvature of the spinal column.

2. Gluteus Maximus, Medius and Minimus

Without glutes, we wouldn’t be able to walk standing up as we do. They play a fundamental part in stabilizing our upper body, and they are one of the muscle groups that allow us to run for great distances.

3. Biceps Femoris

The biceps femoris is the main muscle of your hamstrings and plays a big part in moving both the knee and hip joints. It helps bend the knee and rotates the lower leg outward, and at the hip, it extends the thigh and turns it outward as well. As if that’s not enough, this muscle also helps stabilize the pelvis.

4. Gastrocnemius Muscle

The calves are home to the gastrocnemius muscle. This big and strong muscle is responsible for actions such as pointing your toes down (also called plantar flexion) and granting the propulsion for walking, jumping, and running.

Best Reverse Hack Squat Alternative

Coming back to our main topic, there are a few options if you’re looking to replace the reverse hack squat. To find an alternative, we must think of exercises that have the same purpose. The best replacement for the reverse hack squat is the landmine squat. From a biomechanics perspective, it is the exercise that is most similar to the reverse hack squat and also targets the same muscle groups.

No matter where you stand on the lunges vs. squats feud, we’ve compiled a list of the best reverse hack squat alternatives. Check them out below.

1. Landmine Squat

Our top choice as a reverse hack squat alternative, the landmine squat, is sure to get your posterior leg muscles burning. Although it may look a little bit weird, it is fairly simple to execute. All you need is a barbell and some weights.

Also, this exercise is very easy on the back, so it is a great alternative for those with issues or pain in that region. The only downside is that you may not be able to put as much weight on a landmine squat as on the reverse hack squat.

This is the case because you’ll need to lift the weighted barbell to your chest every time you need to do the exercise, and you may not be able to do it with the maximum weight you’re able to squat.

With that said, here’s a step-by-step on how to do a landmine squat:

1. Grab a barbell and find a safe corner where you can securely snug one end of it. On the other end (the one that’ll be closer to you), add the appropriate amount of weight for a squat.
2. Stand facing the barbell, feet shoulder-width apart, and hold the weighted end of the barbell with both hands. Keep them close to your chest with your elbows pointing down.
3. Begin squatting by bending your knees while pushing your hips back. Remember to keep your core engaged to protect your lower back.
4. As your thighs become parallel to the ground, start going up again by pushing the ground with your heels until you reach a standing-up position again.
5. Rest and repeat!

2. The Deadlift

The deadlift never fails us. One of weightlifters’ favorite exercises, this foundational move targets several muscle groups, including the back, core, and, as expected, the whole lower body. Also, if you are a basketball or volleyball athlete trying to improve your vertical, the deadlift has been shown to be an excellent exercise to get you jumping higher.

Since it doesn't require any machines, it is a simple reverse hack squat alternative that can be done anywhere with a barbell. Here’s the tutorial in case you’ve never done it:

1. Place a barbell with the appropriate weight over the middle of your feet and spread them to about hip length, pointing them slightly outwards.
2. Bend at the hips and knees to lower your body, keeping your back straight and chest up.
3. Grab the barbell and make sure your hands are just outside your knees, about shoulder length.
4. Engage your abdominal muscles so your core is stable. Keep your shoulders directly over the bar, your back flat, and look forward or slightly downward to maintain a neutral neck position.
5. Pull the bar up by extending your knees and hips simultaneously. When the bar is about knee high, thrust your hips forward and squeeze your glutes.
6. Push your hips back and start lowering the bar. Do it slowly, bend your knees, and make sure your back is flat while you do so.
7. Rest and repeat!

By the way, you are looking to give your hamstrings an extra burn. You can try the Romanian deadlift variation. Check out this article to understand the difference between regular and Romanian deadlifts.

3. The Regular Squat

Who would have thought? Regular squats are another fundamental gym exercise and a fantastic reverse hack squat alternative. They target all of your lower half, ensuring you build strong and chiseled legs.

In addition to them, they also do a great job of strengthening your core and abdominal muscles. They are an excellent exercise to have in your routine, and they can be done with just body weight or by adding plates to a barbell. Here’s how to correctly do a regular squat.

1. If you’re using a barbell, place it over your shoulders and grip it with your hands slightly wider than shoulder-width apart. Lift your elbows to create a stable shelf for the bar. If you’re doing it with body weight, extend your arms straight out at shoulder height for balance.
2. Begin the squat by pushing your hips back and bending your knees until your thighs are parallel to the ground or lower. Remember to keep your back straight, chest up, and knees stable.
3. Drive through your heels as you make your way back up. Straighten your knees and squeeze your glutes at the end of the movement.
4. Rest and repeat!

Learn more about Squats variations and benefits.

4. The Hip Thrust

This one is a real burner. The hip thrust is mainly a reverse hack squat alternative for the glutes and hamstrings. It is a fan-favorite top exercise for those aiming to get a round butt. To do it, you’ll only need a barbell, so it can be performed in most gyms. Check out the step-by-step:

1. Grab a sitting bench, sit on the floor, and rest your upper back against it.
2. Roll a barbell up your legs until it reaches above your hip bones. If the weight hurts them, use a pad or folded yoga mat to protect your pelvis.
3. Engage your core and glutes and drive through your heels as you lift your hips towards the ceiling. At the top of the movement, there should be a straight line from your shoulders to your knees.
4. Squeeze your glutes at the top of the movement and hold it there for a couple of seconds for the extra burn.
5. Lower your hips slowly until you reach the initial position
6. Rest and repeat!

5. Walking Lunges

Now, for a reverse hack squat alternative with dumbbells, the walking lunges are a classic for a reason. This workout can be done only with body weight, but we recommend using dumbbells for that extra pump. Furthermore, they strengthen your whole posterior chain while also giving some love to the quadriceps and the abdominal muscles. Here’s how to do it:

1. Stand upright with your feet hip-width apart. Hold a dumbbell in each hand, arms fully extended by your sides, palms facing your body.
2. Take a step forward, landing on your heel first. As you do that, lower your body by bending both knees and stopping when the thigh of the leg you used to take the step is parallel to the ground.
3. Keep your torso upright and engage your core muscles throughout the whole execution of the movement.
4. Push through your heels to return to the starting position
5. Step forward with your other leg and repeat the movement.
6. Rest and repeat!

The Takeaway

Hopefully, you’ve found the exercises above useful. As you can see, there are several ways to replace the reverse hack squat, be it with a barbell, dumbbell, or even body weight. Try these alternatives next time you hit the gym, and you’ll be sure to have a more diversified leg day.

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