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How to do it
- Load the machine and step onto the platform facing the pad.
- Rest your chest on the pad with your shoulders under the shoulder pads.
- Set your feet at shoulder width, slightly higher on the platform.
- Extend the legs, release the safeties and take the load.
- Push the hips back and lower until the knees reach about 90 degrees.
- Drive through the heels to return without locking the knees.
Common mistakes
- Keeping the torso vertical, which turns it back into a quad-dominant hack squat.
- Letting the knees track well past the toes, which loads the joint and drops hip involvement.
- Locking out at the top, which unloads the glutes and hamstrings between reps.
- Dropping into the bottom, which loads the hamstrings faster than they can control.
Muscles worked
- Primary
- GlutesHamstrings
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Reverse Hack Squat work?
- Mainly the glutes and hamstrings. It also works the abs, calves and quads.
- What equipment do you need for the Reverse Hack Squat?
- It uses a machine. Without it, the Dumbbell Bulgarian Split Squat and the Dumbbell Front Squat (Tempo) train the same muscles the same way.
- Is the Reverse Hack Squat good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.