Smart Workout Diary

Hack Squat Reverse Position

The reverse position hack squat is performed on a hack squat machine while facing the pad rather than facing away from it. It primarily trains the glutes and thighs through a guided squat pattern, with the hamstrings assisting. It supports lower-body strength and muscle development while reducing the balance demands of a free-weight squat.

Demonstration

Hack Squat Reverse Position — demonstration 1
Hack Squat Reverse Position — demonstration 2

Instructions

  1. Set the machine to a light load and adjust the shoulder pads and foot platform so you can stand facing the back pad comfortably.
  2. Step onto the platform facing the pad, place your shoulders under the pads, and hold the handles. Set your feet about hip- to shoulder-width apart with toes slightly turned out.
  3. Release the safety handles, brace your abdomen, and lower under control by bending your knees and hips. Keep your heels down, knees tracking in line with your toes, and chest supported against the pad.
  4. Descend only as far as you can maintain a neutral spine and stable foot pressure, then push through your whole foot to extend your knees and hips. Stop short of forcefully locking the knees, secure the safeties, and step out carefully.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a manageable load until you can control the full range without the hips shifting or the heels lifting.
  2. Keep knee alignment by allowing the knees to travel in the same direction as the toes; do not let them collapse inward.
  3. Control the bottom position and avoid bouncing off the end range or using the machine's stops as a rebound.
Exercise library