Reverse Hack Squat Machine

Machine variation with stable support and a repeatable path, useful for accumulating volume near failure with lower stabilization cost.

• Compound
• Machine
• Beginner

How to do it

• Adjust the seat, backrest, and pivot to your anatomy
• Keep your body supported throughout the set
• Control the return through the range you can hold without compensation

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR (safe to push close to failure)

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

Common mistakes

• Using someone else’s setup without checking alignment
• Shortening the range just to move more plates

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

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