Reverse Hack Squat Machine

Reverse hack squat: facing the pad of the machine along a guided path.

• Compound
• Machine
• Beginner

How to do it

• Facing the pad of the machine with the feet low on the platform and the knees forward
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lower 2–3 s into a deep range, come up under control without snapping the lockout

Common mistakes

• Letting your heels lift
• Letting the heels lift as you go deep

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Hack Squat (machine)
• Leg Press
• Barbell Back Squat
• Leg Extension