Reverse Hack Squat

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) GlutesQuads
Equipment Machine
Emphasis Compound
Type Squat

Reverse Hack Squat Instructions

A main variable with this machine is its mechanical setup and built.
  • Have your chest and shoulders facing the padding.
  • Be in a strong position while in the machine: knees flexed, core and glutes activated, chest up, and shoulders back. 
    • Always maintain a neutral spine.
  • Assimilate yourself in the machine with a foot position similar to a front squat. 
    • The fixed bar path aids in this.
    • Stance will be slightly narrow.
  • Always keep your knees slightly bent, never locking them out.
  • To create stability in your hips, screw your feet into the floor and subtly push your knees out.
  • Extend your legs and release the safety handles
  • Descend into the bottom position. Try to get more range-of-motion than you normally would on a barbell squat variation. 
  • Once you reach the bottom position, accelerate back up driving your feet through the foot plate. 


  • Keep your eyes fixated straight ahead with your neck and spine in a neutral position. 
  • To improve mind-muscle connection, feel your quads, glutes and hamstrings loading on the eccentric portion of the lift.
  • Don't bounce out of the bottom, control the exercise through the full range-of-motion.
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