Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Squat
See how Reverse Hack Squat could fit a workout
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The reverse hack squat has you face into the machine with your chest against the pad, completely changing the movement pattern from the standard hack squat. This position shifts emphasis toward your glutes and hamstrings while still working quads, making it closer to a squat-deadlift hybrid. The forward lean makes it feel more like a free weight movement than any other hack squat variation.
When to use it
Use for variety in machine squatting.
Who it's for
Intermediate lifters wanting variation.
Keep your spine neutral despite the temptation to round forward. Push your hips back as you descend and think about sitting into the movement. Your knees should not drift far forward since the emphasis is on hip extension.
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Also targets: Glutes, Hamstrings
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Face into the hack squat machine.
Place chest against the pad.
Position feet on the platform.
Unrack and lower by bending knees.
Descend until thighs are parallel.
Push through feet to stand.
Face toward the pad, not away.
Great for glute and ham emphasis.
Keep your back flat.
Program reverse hack squats when you want machine-based glute and hamstring work without loading a barbell on your back. Use them as a deadlift accessory or as a squat variation that emphasizes posterior chain. Pair with quad-dominant exercises like leg extensions since reverse hacks are more hip-focused than regular hack squats.
Rounding the back for optimal results.
Changing your back position during the Reverse Hack Squat can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not going deep enough.
Squatting patterns like the Reverse Hack Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Feet too high on platform.
Squatting patterns like the Reverse Hack Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Intermediate lifters wanting variation.
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.
This is one example of how Reverse Hack Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Reverse Hack Squat
The Reverse Hack Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Reverse Hack Squat include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Reverse Hack Squat is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variation. Focus on proper technique and consider starting with easier variations.
For the Reverse Hack Squat, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 90s. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Reverse Hack Squat typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Reverse Hack Squat include: Hack Squat, Leg Press. These exercises target similar muscle groups as the Reverse Hack Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.