Reverse Hack Squat

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Calves, Quads
Equipment Machine
Emphasis Compound
Type Squat

Reverse Hack Squat Instructions

  • Load the appropriate amount of weight to the hack machine.
  • Situate yourself with your chest and shoulders against the padding.
  • Your feet should be set at about shoulder width apart.
  • With both hands holding the side handles, push upward to free the safety bars and the weight off of the stack.
  • Begin by allowing the weight to lower slowly until your thighs and legs are forming nearly a right angle. You should feel a good stretch in the hamstrings.
  • After a quick pause, push the weight back up through your hamstrings, glutes and quads. Do not lock your knees at the top of the lift.
  • Repeat for desired amount of reps.

Reverse Hack Squat Tips

  • Your head should remain up and looking forward at all times.
  • Refrain from letting your knees go past your toes to avoid any stress to the knees.
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