Reverse Squats: Muscles Worked, Form, Benefits & Programming

When it comes to directly strengthening the hip flexors, very few exercises do it better than reverse squats.

Most training programs skip this muscle group entirely, even though it plays a key role in sprint speed, knee health, and posture.

The movement is straightforward. You lie on your back with a resistance band or cable attached to your feet and pull your knees toward your chest against resistance. It can be done at home or in the gym with minimal setup.

But there is more to it than just pulling your knees up. Proper form, the right progression, and smart programming all matter if you want real results.

In this guide, we cover the muscles worked, step-by-step technique, evidence-backed benefits, common mistakes, and how to program reverse squats for your level.

Reverse Squat Muscles Worked

The iliopsoas is the only muscle capable of hip flexion above 90 degrees. Every other hip flexor drops out once your thigh passes parallel. And yet almost nobody trains this range directly.

The reverse squat changes that.

Primary movers:

• Iliopsoas (psoas major + iliacus): The deep hip flexor that does the heavy lifting, especially in the shortened range above 90 degrees.
• Pectineus: Assists with hip flexion and adduction in the initial pull.

Secondary muscles:

• Rectus femoris: The only quad muscle that crosses the hip joint. It assists hip flexion but fatigues quickly in shortened positions.
• Tibialis anterior: Stabilizes the ankle as you drive the knee up.
• Rectus abdominis: Works isometrically to keep your pelvis stable.
• Adductors and abductors: Fire as stabilizers throughout the movement.

What makes the reverse squat unique is the range it trains. The iliopsoas becomes the exclusive hip flexor once the thigh passes 90 degrees of flexion. This is the shortened range that most exercises skip entirely.

That also explains why you feel so weak the first time you try it. The issue is often neural inhibition, not just flexibility.

Your brain has not learned to recruit these muscles under load because you have never asked it to.

The reverse squat complements lengthened-range hip flexor work like ATG split squats and deep lunges.

Shortened plus lengthened equals full-range strength. If you want a complete hip flexor program, pair both movement types in the same training block.

How to Do a Reverse Squat

If you feel it burning in your abs more than your hip flexors, your setup needs a fix. This is the most common complaint, and it usually comes down to technique, not strength.

Equipment options:

• Cable machine with a low pulley and ankle strap (most common)
• Looped resistance band anchored low
• Reverse Squat Strap by Tib Bar Guy (purpose-built, attaches to any cable stack)

Starting position:

Lie flat on your back with your hips 2-3 feet from the cable or band anchor. Strap the attachment around one ankle.

Press your lower back firmly into the floor and keep it pinned there for the entire set. Keep the non-working leg straight and pressed into the ground.

Execution:

• Initiate by driving your knee toward your chest from the hip crease. Think “fold at the hip,” not “curl the knee.” Your lower back should not leave the floor.
• Pull past 90 degrees of hip flexion. This is where the iliopsoas takes over completely.
• Pause for 1-2 seconds at the top with your thigh as close to your chest as possible.
• Lower under control with a 2-3 second eccentric. No dropping the weight.
• Complete all reps on one side before switching.

Breathing: Exhale as you pull the knee up. Inhale as you lower.

The abs fix: If you feel this reverse squat more in your core than your hip flexors, try three things. First, go lighter. Even much lighter.

Second, focus on initiating from the hip crease rather than curling your pelvis off the floor. Keeping your back pressed flat forces the iliopsoas to do the work instead of your rectus abdominis.

Third, dorsiflex your ankle (pull your toes toward your shin) on the working leg. This engages the tibialis anterior and helps your brain find the hip flexor recruitment pattern.

Reverse Squat Benefits

Hip flexor strength has a measurable, research-proven connection to sprint speed. The benefits of reverse squats go well beyond the track.

Faster sprint speed

A 2012 study by Copaver found that psoas cross-sectional area correlates directly with 50-meter sprint performance.

Research published in the Journal of Strength and Conditioning Research (2005) showed that a 12.2% increase in hip flexor strength produced a 3.8% improvement in 40-yard dash time and a 9.0% improvement in shuttle run performance.

If you want to run faster, training your hip flexors directly is not optional.

Reduced knee pain

Most training programs are quad-dominant. Squats, lunges, and leg press all hammer the anterior thigh while the hip flexors get ignored. This imbalance can contribute to anterior knee pain by altering patellar tracking.

Reverse squats help restore balance. If you already use knee-friendly variations like quarter squats, adding reverse squats addresses the other side of the equation.

Better posture and APT correction

Weak hip flexors are a hallmark of lower crossed syndrome: tight lower back muscles, weak glutes, and an anteriorly tilted pelvis. The common advice is to stretch the hip flexors.

But if the underlying issue is neural inhibition, stretching alone will not fix it. Loaded strengthening through a full range teaches the nervous system to recruit the iliopsoas properly.

Athletic explosiveness

Hip flexion power shows up everywhere in sports: knee drive in sprinting, the chambering phase in kicking, pedal stroke efficiency in cycling, and rapid direction changes in court and field sports. Training this pattern under load carries over directly to these movements.

Rehab applications

Clinically, reverse squats have applications for snapping hip syndrome, iliopsoas tendinitis, anterior pelvic tilt, lower crossed syndrome, and chronic low back pain.

The controlled, progressive loading makes them a useful tool in a rehab setting when introduced at appropriate intensity.

Common Reverse Squat Mistakes (And How to Fix Them)

Your hip flexors are probably weaker than you think. When you first start your hip flexor strength work, these muscles will likely be very, very weak.

That weakness leads to compensations. Here are five common mistakes.

Using too much resistance

Lifters who squat 300+ pounds assume they can handle heavy weight on reverse squats. They cannot. Start with 10-20 pounds and focus on feeling the hip flexor contract.

Feeling it all in your abs

Go lighter, and change your initiation point. Instead of curling your pelvis, think about folding at the hip crease while your lower back stays glued to the floor. The abs should stabilize, not drive the movement.

Rushing the tempo

Speed kills the stimulus here. Pause for 1-2 seconds at peak contraction. Control the eccentric for 2-3 seconds. If you cannot control the weight down slowly, it is too heavy.

Compensating with the non-working leg

When the working hip flexor fatigues, people start pushing off with the resting leg or rocking side to side. Press the resting leg firmly into the floor and keep it straight. This also provides a mild hip flexor stretch on the non-working side.

Doing the wrong exercise entirely

If someone told you to do reverse squats and you ended up facing a hack squat machine, you are doing a reverse hack squat. Completely different movement.

The hip flexor reverse squat is a floor-based cable or band exercise. For a squat variation that builds hip mobility instead, try out plie squats.

Reverse Squat Variations and Progressions

You do not need a cable machine to get started. The reverse squat progression scales from zero equipment to advanced loading.

Beginner: Bodyweight

Lie on your back and pull one knee to your chest against gravity only. Aim for 10-15 controlled reps per leg.

Focus on the pause at the top and a slow eccentric. This builds the neural pathway before adding load.

Early intermediate: Light resistance band

This is the entry point in Ben Patrick’s Knee Ability Zero program. Anchor a light band low and perform the same movement.

Start with a thin band and progress to thicker bands as your strength increases. The band provides accommodating resistance, hardest at the top where the iliopsoas works alone.

Intermediate: Cable machine

Low pulley with an ankle strap. Start at 10-15 pounds and progress slowly. This is where most people will spend the bulk of their reverse squat training.

Advanced: Reverse Squat Strap + heavy cable

The purpose-built strap from Tib Bar Guy distributes force more comfortably than a standard ankle strap, allowing heavier loads. Add isometric holds at peak contraction (3-5 seconds) for an additional challenge.

Seated variation

Sit on a bench or chair with a band or cable attached to your ankle. Drive the knee up from a seated position. This changes the resistance curve and challenges the hip flexor from a different angle.

Useful for desk workers who want to train hip flexion during the day with a band.

The reverse squat pairs naturally with ATG split squats in a complete hip flexor program. Split squats load the lengthened position. Reverse squats load the shortened position.

Together, they cover the full range of hip flexion strength.

Sets, Reps, and Programming Recommendations

Here is how to program reverse squats based on your experience level.

Beginner (weeks 1-4):

• 2-3 sets of 10-15 reps per leg
• Light resistance (band or 5-15 lbs cable)
• 2x per week
• Focus on feeling the hip flexor, not chasing load
• Track weight or reps each session to measure progress

Intermediate (weeks 5-12):

• 3-4 sets of 8-12 reps per leg
• Moderate resistance with a 1-2 second pause at peak contraction
• 2-3x per week
• Start adding slow eccentrics (3 seconds down)

Advanced (12+ weeks):

• 3-5 sets of 8-20 reps per leg
• Heavier loading with isometric holds
• 3x per week
• Westside Barbell programs hip flexor work on a 3-on/2-off cycle using 5-20 rep ranges as an accessory movement

Where to place them in your workout:

• Warm-up activation: 2 light sets before squats or deadlifts to wake up the hip flexors.
• Post-main-lift accessory: 3-4 working sets after your primary lower body movement.
• Standalone mobility day: Pair with tibialis raises, calf work, and ATG split squats for a full lower-body prehab session.

Hip flexors recover faster than most muscle groups. Training them 2-3x per week is sustainable for most people, and the frequency accelerates both strength and motor learning gains.

FAQs

Are reverse squats the same as reverse hack squats?

No. A reverse hack squat targets glutes and hamstrings on a hack machine. The hip flexor reverse squat is a floor-based cable or band exercise targeting the iliopsoas.

Why do I feel reverse squats in my abs instead of my hip flexors?

The weight is too heavy, or you are curling your pelvis instead of folding at the hip. Drop the load, press your lower back flat, and initiate from the hip crease.

What equipment do I need for reverse squats?

At minimum, a looped resistance band anchored low. A cable machine with ankle strap works best for progressive loading.

How often should I do reverse squats?

Two to three times per week. Hip flexors recover quickly, so start with two sessions and add a third once comfortable.

Can reverse squats help with knee pain?

They can help by strengthening hip flexors and reducing quad-dominant imbalances. Consult a healthcare provider for diagnosis before self-treating.

Bottom Line

The reverse squat is one of the few exercises that directly loads the iliopsoas through its full shortened range.

That makes it uniquely valuable for athletes chasing faster sprint times, lifters looking to fix anterior pelvic tilt, and anyone rehabbing a stubborn hip flexor issue.

If you are new to this movement, start with a light resistance band and 2 sets of 10-15 reps per leg twice a week.

Focus on the pause at the top and a slow eccentric. Once you own the movement pattern, progress to a cable machine and build toward 3-4 sets of 8-12 reps.

Your hip flexors have probably never been trained on purpose. Give them 4-6 weeks of consistent work and you will notice the difference in your squat depth, your stride, and the way your hips feel after a long day sitting.