Reverse Hack Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Squat
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A multi-joint movement that builds overall strength, the Reverse Hack Squat targets your quadriceps through a squat pattern movement pattern. Use for variety in machine squatting.
Everything You Need to Know About the Reverse Hack Squat
The Reverse Hack Squat is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for variety in machine squatting. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting variation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Reverse Hack Squat
Primary
Secondary
Stabilizers
Reverse Hack Squat form guide
- 1
Face into the hack squat machine.
- 2
Place chest against the pad.
- 3
Position feet on the platform.
- 4
Unrack and lower by bending knees.
- 5
Descend until thighs are parallel.
- 6
Push through feet to stand.
What are the best tips for the Reverse Hack Squat?
Face toward the pad, not away.
Great for glute and ham emphasis.
Keep your back flat.
What are common Reverse Hack Squat mistakes to avoid?
Rounding the back for optimal results.
A compromised back position during the Reverse Hack Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not going deep enough.
Squatting patterns like the Reverse Hack Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Feet too high on platform.
Squatting patterns like the Reverse Hack Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Is the Reverse Hack Squat right for you?
Intermediate lifters wanting variation.
How to Program the Reverse Hack Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 90s.
What are good alternatives to the Reverse Hack Squat?
Other Variations
- Narrow Stance Reverse Hack
- Wide Stance Reverse Hack
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse Hack Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure proper positioning.
- Keep your back flat.