Reverse Hack Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Lever Machine

Technique

1. Face the pad and place the chest against it with the shoulders under the pads and the feet on the platform.
2. Set the feet shoulder-width apart and a little forward, then unlock the machine.
3. Sit down and back until the thighs are about parallel, keeping the chest on the pad.
4. Drive up through the heels to stand without locking the knees.
5. Lock the safeties at the end of the set.

Cues

• Keep the chest against the pad.
• Push through the heels and squeeze the glutes at the top.
• Control the descent.

Common mistakes

• The heels lifting.
• Rounding the back off the pad.
• Bouncing at the bottom.
• Locking the knees hard.

Alternatives

• Hack Squat
• Leg Press