Reverse Squats: A Guide to Reverse Hack Squats and Sissy Squats

How to do reverse squats?

The term "reverse squat" can refer to a few distinct lower body exercises, most commonly the Reverse Hack Squat machine or the Sissy Squat, both of which uniquely target the quadriceps with a different movement pattern or body orientation than a traditional squat.

Understanding "Reverse Squats"

The phrase "reverse squat" is not a universally standardized term in exercise science, leading to potential confusion. It most commonly refers to:

1. The Reverse Hack Squat (Machine): This is a machine-based exercise where you face away from the machine's back pad, pushing the platform up and away from your body. It emphasizes quadriceps activation while reducing spinal compression compared to a barbell squat.
2. The Sissy Squat: A bodyweight or machine-assisted exercise characterized by a significant backward lean of the torso and extreme knee flexion, placing intense isolation on the quadriceps, particularly the rectus femoris.

This article will detail the proper execution, benefits, and considerations for both of these prominent interpretations of the "reverse squat."

The Reverse Hack Squat (Machine)

The Reverse Hack Squat is a powerful exercise for building quadriceps mass and strength, offering a unique stimulus by altering the biomechanical loading.

Muscles Engaged

• Primary: Quadriceps (vastus medialis, vastus lateralis, vastus intermedius, rectus femoris)
• Secondary/Stabilizers: Gluteus Maximus, Hamstrings, Calves, Core

Proper Execution

1. Setup:
   • Position yourself on the hack squat machine facing away from the padded backrest. Your shoulders should be under the pads.
   • Place your feet shoulder-width apart on the platform, typically a bit lower than you would for a conventional hack squat, to allow for greater knee flexion. Ensure your entire foot is flat on the platform.
   • Release the safety catches.
2. Descent (Eccentric Phase):
   • Begin by slowly bending your knees and hips, allowing your torso to lean back slightly as you descend.
   • Maintain control throughout the movement, keeping your chest up and your core engaged.
   • Descend until your thighs are parallel to the platform or slightly below, ensuring your knees track in line with your toes and do not cave inward.
3. Ascent (Concentric Phase):
   • Drive through your entire foot, primarily focusing on pushing through your heels and midfoot, to extend your knees and hips simultaneously.
   • Return to the starting position, but avoid locking out your knees at the top to maintain tension on the quadriceps and protect your knee joints.
4. Breathing: Inhale during the descent, exhale forcefully during the ascent.

Common Mistakes to Avoid

• Rounding the Back: Keep your spine neutral and your core braced to prevent injury.
• Lifting Heels: Ensure your entire foot remains in contact with the platform throughout the movement.
• Locking Knees: Avoid hyperextending your knees at the top, which places undue stress on the joint.
• Excessive Forward Knee Travel: While some knee travel is natural and desired, ensure your knees don't go excessively far past your toes, which can increase patellar tendon stress. Proper foot placement helps manage this.
• Using Too Much Weight: Prioritize form over load. Start with a lighter weight to master the movement pattern.

Benefits

• Quad Isolation: Provides excellent isolation for the quadriceps, making it ideal for hypertrophy.
• Reduced Spinal Loading: Compared to free-weight squats, the machine supports the back, reducing direct spinal compression.
• Improved Stability: The fixed path of the machine can make it easier to maintain balance and focus on muscle activation.
• Versatility: Can be used for heavy strength training or higher rep hypertrophy work.

Who is it For?

• Individuals looking to specifically target and build quadriceps mass.
• Those who experience back pain with traditional barbell squats but still want a compound leg exercise.
• Bodybuilders and athletes aiming for comprehensive leg development.

The Sissy Squat (Bodyweight/Machine)

The Sissy Squat is an advanced, highly effective exercise for isolating the quadriceps, particularly the rectus femoris, by emphasizing extreme knee flexion while minimizing hip flexion.

Muscles Engaged

• Primary: Quadriceps (rectus femoris, vastus medialis, vastus lateralis, vastus intermedius)
• Secondary/Stabilizers: Calves (due to heel elevation), Core (for stability), Hip Flexors (stabilizers).

Proper Execution

1. Setup (Bodyweight):
   • Find a sturdy, fixed object (e.g., squat rack, pillar) to hold onto for balance.
   • Elevate your heels slightly on a wedge, weight plate, or specialized sissy squat bench. This allows for greater knee flexion.
   • Stand tall with your feet shoulder-width apart, light grip on your support.
2. Descent (Eccentric Phase):
   • Simultaneously lean your torso backward while bending your knees, allowing your hips to remain relatively extended (or minimally flexed).
   • Your knees will travel significantly forward, and your torso will form a straight line with your thighs.
   • Lower yourself until your knees are fully bent, and you feel a strong stretch in your quadriceps. Your body will be almost parallel to the floor, supported by your knees and the balls of your feet.
3. Ascent (Concentric Phase):
   • Drive through the balls of your feet and engage your quadriceps to reverse the motion, extending your knees and bringing your torso back to the upright starting position.
   • Maintain the straight line from knees to shoulders throughout the movement.
4. Breathing: Inhale during the descent, exhale during the ascent.

Common Mistakes to Avoid

• Losing Balance: Always use a stable support, especially when learning.
• Too Much Hip Flexion: The goal is to minimize hip flexion and emphasize knee flexion. If your hips fold excessively, you're turning it into a different exercise.
• Using Momentum: Control the movement both eccentrically and concentrically.
• Not Elevating Heels (if doing bodyweight): This limits the range of motion and quadriceps stretch.
• Arching Lower Back: Maintain a neutral spine; the backward lean should come from the knees and ankles.

Benefits

• Extreme Quad Isolation: Unparalleled for targeting all four quadriceps heads, especially the rectus femoris.
• Unique Stimulus: Provides a different growth stimulus compared to traditional squats.
• Improved Knee Health: Can strengthen the muscles around the knee joint and improve knee stability when performed correctly.
• Bodyweight Challenge: A highly challenging bodyweight exercise that can be progressed with added weight or resistance bands.

Who is it For?

• Advanced lifters and bodybuilders seeking to bring up their quadriceps development.
• Individuals looking for a challenging bodyweight exercise to enhance leg strength and stability.
• Those focusing on muscle hypertrophy and a strong mind-muscle connection.

Safety Considerations for All Reverse Squat Variations

Regardless of which "reverse squat" variation you perform, prioritize safety to prevent injury and maximize effectiveness:

• Warm-Up Thoroughly: Always begin with a dynamic warm-up that includes light cardio and mobility exercises for the hips, knees, and ankles.
• Start Light: Master the movement pattern with little to no weight before adding significant resistance.
• Focus on Form: Proper technique is paramount. Never sacrifice form for heavier weight.
• Listen to Your Body: If you experience pain (not just muscle fatigue), stop the exercise.
• Progress Gradually: Increase weight or intensity incrementally as your strength and comfort improve.
• Consult a Professional: If you have pre-existing injuries or are unsure about your form, seek guidance from a qualified personal trainer or physical therapist.

Integrating Reverse Squats into Your Routine

Both the Reverse Hack Squat and Sissy Squat can be valuable additions to your leg training regimen.

• As a Primary Movement: The Reverse Hack Squat can serve as a primary compound exercise on a leg day, especially if you're avoiding heavy barbell squats.
• As an Accessory Exercise: The Sissy Squat is best utilized as an accessory exercise, often performed later in a leg workout to further fatigue the quadriceps after compound movements like traditional squats or leg presses.
• Sets and Reps:
  • For strength, aim for 3-5 sets of 5-8 repetitions.
  • For hypertrophy (muscle growth), aim for 3-4 sets of 8-15 repetitions.
  • For the Sissy Squat, especially bodyweight, you might perform higher repetitions (10-20+) or use a controlled tempo to increase time under tension.

Conclusion

While the term "reverse squat" is somewhat ambiguous, understanding its most common interpretations—the Reverse Hack Squat and the Sissy Squat—provides access to two highly effective exercises for targeting and developing the quadriceps. By adhering to proper form, prioritizing safety, and integrating these movements thoughtfully into your training, you can significantly enhance your leg strength, size, and overall lower body performance.