Smart Workout Diary

Reverse Hack Squat

The reverse hack squat is performed on a hack squat machine while facing the pad. It uses a deep knee and hip bend to train the glutes and quadriceps, with the hamstrings assisting. It supports lower-body strength and controlled squat mechanics.

Demonstration

Demonstration: Reverse Hack Squat

Instructions

  1. Set the safety stops and load the hack squat machine appropriately, then stand on the platform facing the pad.
  2. Place your chest and torso firmly against the pad, position your feet about shoulder-width apart, and take the handles.
  3. Brace your trunk, release the safety handles, and lower by bending your knees and hips while keeping your feet flat.
  4. Descend only as far as you can maintain stable foot pressure and a neutral, supported torso.
  5. Press through your feet to extend your knees and hips, returning to a controlled standing position without locking out forcefully.
  6. Re-engage the safety handles before stepping away from the machine.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Squat
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a load that allows smooth, controlled movement rather than bouncing at the bottom.
  2. Keep your heels in contact with the platform and allow your knees to track in line with your toes.
  3. Do not let your hips lift away from the pad or round your lower back at the bottom.
  4. Check that the safety stops are set correctly before beginning each set.
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