Reverse Hack Squat
A hack squat performed facing the machine, shifting the squat pattern onto the glutes and hamstrings.
How to do it
- Load the machine and step onto the platform facing the pad.
- Rest your chest on the pad with your shoulders under the shoulder pads.
- Set your feet at shoulder width, slightly higher on the platform.
- Extend the legs, release the safeties and take the load.
- Push the hips back and lower until the knees reach about 90 degrees.
- Drive through the heels to return without locking the knees.
Key technique cue
Chest on the pad, hips back; lower under control and don't lock the knees at the top.
Common mistakes
- ✕ Keeping the torso vertical, which turns it back into a quad-dominant hack squat.
- ✕ Letting the knees track well past the toes, which loads the joint and drops hip involvement.
- ✕ Locking out at the top, which unloads the glutes and hamstrings between reps.
- ✕ Dropping into the bottom, which loads the hamstrings faster than they can control.
Benefits
- ✓ Loads the glutes and hamstrings on a machine most gyms already own.
- ✓ The chest pad supports the trunk, so the lower back is not the limiting factor.
- ✓ Gives a second, posterior chain exercise from a single piece of equipment.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Reverse Hack Squat
- Barbell Hack Squat
About the exercise
The reverse hack squat turns you around on the hack squat machine so your chest rests against the carriage pad instead of your back. From there the torso can lean forward and the hips travel through more flexion, which moves the squat pattern onto the posterior chain. The glutes become the target with the hamstrings, quadriceps and calves assisting, which turns a machine that usually loads the front of the thigh into a posterior chain tool. The quadriceps still work, but they are no longer the point.
Updated
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