Reverse Hack Squat

Glutes, HamstringsHack Squat Machine

The reverse hack squat is a heavy builder for the glutes and hamstrings. It places high axial load on the spine, so strict control and form are essential.

How to do it

1Face the machine, place your shoulders under the pads, and set your feet slightly wider than shoulder-width on the platform.

2Keep your back straight, press your chest against the support, and disengage the safety handles.

3Sit back and down under control, bending your knees until your thighs are parallel to the footplate.

4Keep your back flat, drive through your heels, and push the platform away.

5Return to the top position, keeping a soft bend in your knees at lockout.

Common mistakes

Rounding the lower back at the bottom of the squat, placing dangerous shear forces on the spine.

Knees caving inward on the way up, stressing the knee ligaments.

Lifting heels off the platform, shifting the load onto your toes and knees.

Breathing

Inhale on the way down; exhale as you drive back up against the resistance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.