Reverse Hack Squat
- Intermediate
- Machine
The reverse hack squat turns you around on the hack squat machine so your chest rests against the carriage pad instead of your back. From there the torso can lean forward and the hips travel through more flexion, which moves the squat pattern onto the posterior chain. The hamstrings become the target with the glutes, quadriceps and calves assisting, which turns an anterior loaded machine into a posterior chain tool. The quadriceps still work, but they are no longer the point.
How to do the Reverse Hack Squat
- Load the machine and step onto the platform facing the pad.
- Rest your chest on the pad with your shoulders under the shoulder pads.
- Set your feet at shoulder width, slightly higher on the platform.
- Extend the legs, release the safeties and take the load.
- Push the hips back and lower until the knees reach about 90 degrees.
- Drive through the heels to return without locking the knees.
Muscles worked
- Primary:
- Glutes and Hamstrings
- Secondary:
- Quads, Calves, and Core
Why train it
- Loads the glutes and hamstrings on a machine most gyms already own.
- The chest pad supports the trunk, so the lower back is not the limiting factor.
- Gives a second, posterior chain exercise from a single piece of equipment.
Common mistakes
- Keeping the torso vertical, which turns it back into a quad-dominant hack squat.
- Letting the knees track well past the toes, which loads the joint and drops hip involvement.
- Locking out at the top, which unloads the glutes and hamstrings between reps.
- Dropping into the bottom, which loads the hamstrings faster than they can control.
Frequently asked questions
What muscles does the Reverse Hack Squat work?
The Reverse Hack Squat trains the glutes and hamstrings as the main targets. Expect the quads, calves, and core to take some of the load as well.
What equipment do I need for the Reverse Hack Squat?
The Reverse Hack Squat needs a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Reverse Hack Squat suitable for beginners?
With some training behind you. The Reverse Hack Squat is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Reverse Hack Squat at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Reverse Hack Squat should I do?
Three to five sets of 5 to 10 reps. Rest two to three minutes: squats tire the whole body, and a rushed second set is where depth and bracing fall apart.
What are good alternatives to the Reverse Hack Squat?
Barbell Romanian Deadlift, Deficit Dumbbell Romanian Deadlift, and Kettlebell Swing train the same primary muscles as the Reverse Hack Squat. Pick whichever one matches the equipment in front of you.