Home Exercises Hip Reverse Hack Squat
Reverse Hack Squat

Reverse Hack Squat

HipLeg Full GymMachine
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Primary musclesHip، Leg
EquipmentFull Gym، Machine
Level—
Suggested3 × 8–12

Overview

The Reverse Hack Squat is a hack squat variation where you face the machine instead of turning away from it. That change shifts more work to the posterior chain, especially the glutes and hamstrings, which is why it is often used for physique work and lower-body strength.

How to do it

  1. 1

    Face the pads, then step into the hack squat machine and set your shoulders under the shoulder rests.

  2. 2

    Place your feet hip-width apart and slightly forward on the footplate.

  3. 3

    Hold the side handles and brace your core.

  4. 4

    Rise slightly to unrack the machine, then release the safety catch.

  5. 5

    Bend your knees and hips to lower your body until your thighs are at least parallel to the footplate.

  6. 6

    Press through your heels to stand back up. Continue for the desired reps.

  7. 7

    Keep your chest against the pad and do not arch your back.

  8. 8

    Set your feet slightly forward to place more emphasis on the glutes and hamstrings.

  9. 9

    On the ascent, drive through your heels to improve posterior activation.

  10. 10

    Descend with control so you keep tension on the target muscles.

  11. 11

    Avoid locking out your knees at the top of the movement.

  12. 12

    Feet too low, which moves emphasis away from the glutes.

  13. 13

    A rounded lower back during the descent, which raises injury risk.

  14. 14

    Using momentum rather than controlled movement.

  15. 15

    Heels lifting, which reduces posterior chain engagement.

  16. 16

    Loading the machine too heavily and letting form break down.

Benefits

Targets the Posterior Chain: The reverse position places more load on the glutes and hamstrings than the traditional version.

Reduces Spinal Load: The machine’s support reduces compression on the spine compared to barbell squats.

Supports Controlled Range of Motion: The guided path of the machine ensures consistency and allows deeper squatting for muscle activation.

Great for Glute and Hamstring Hypertrophy: Ideal for those looking to build and shape the posterior chain with minimal knee strain.

Useful for Beginners and Rehab: Offers a safe introduction to weighted squats for those with limited mobility or recovering from injury.

Improves Hip Extension Strength: Strengthens the glutes in hip extension, which carries over to deadlifts, lunges, and sprinting.

Stable and Joint-Friendly: Ideal for those who struggle with balance or knee sensitivity during free-weight squats.

Muscles worked

Target

Quadriceps، Gluteus Maximus

Synergists

Adductor Magnus، Soleus

Stabilizers

Erector Spinae

Dynamic stabilizers

Hamstrings، Gastrocnemius

Antagonist stabilizers

Rectus Abdominis، Obliques

Muscles worked — Reverse Hack Squat

Alternatives & variations

Bodyweight Squat

Bodyweight Squat

HipLeg Full Gym Cardio
Bodyweight Plie Squat

Bodyweight Plie Squat

HipLeg Full Gym
Bodyweight Sumo Squat

Bodyweight Sumo Squat

HipLeg Full Gym Cardio
Sissy Squat

Sissy Squat

Leg Barbell
ATG Split Squat

ATG Split Squat

HipLeg Full Gym
Cossack Squat

Cossack Squat

HipLeg Full Gym

Frequently asked questions

What is the difference between the reverse and traditional hack squat?

The traditional version faces away from the pad and targets the quads more. The reverse version shifts focus to the glutes and hamstrings.

Is the reverse hack squat safe for the knees?

Yes, especially when done with proper form and the feet positioned forward. It reduces knee strain compared to many free-weight squats.

Can this replace Romanian deadlifts or hip thrusts?

It can complement them but should not replace them entirely. Each targets the glutes and hamstrings differently.

Do I need special shoes or equipment?

Flat shoes or barefoot training are best to maximize heel drive and glute activation.

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