Reverse Hack Squat

Hack squat's glute-focused cousin — facing the machine transforms the hack squat into a posterior chain builder that hits glutes and hamstrings hard

⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Quads
Equipment	Hack Squat Machine
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Machine orientation: Face TOWARD the machine (opposite of regular hack squat)
Shoulder position: Place shoulders under pads, chest against back pad
Foot placement: Feet shoulder-width or wider, higher on platform
Foot angle: Toes slightly outward (10-15 degrees)
Starting position: Stand tall, unlock safety handles
Body angle: Torso angled forward more than regular hack squat

Foot Placement Options

Placement	Width	Height on Platform	Emphasis
Standard	Shoulder-width	Mid-platform	Balanced glute/hamstring
High & Wide	Wide stance	High on platform	Maximum glute activation
Lower	Shoulder-width	Lower on platform	More quad involvement

Setup Cue

"Face the machine like you're giving it a hug — feet high and wide for maximum glute activation"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Descending
⏸️ Bottom Position
⬆️ Ascending

What's happening: Standing tall, facing the machine

Shoulders secured under pads
Chest against back pad
Feet placed high and wide on platform
Hips and knees fully extended
Safety handles released

Feel: Weight pressing down through shoulders, glutes and hamstrings engaged

Key Cues

Primary Cues

"Face the machine" — opposite of regular hack squat
"Feet high and wide" — maximizes glute activation
"Push through heels" — posterior chain emphasis
"Squeeze glutes at top" — complete the contraction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	Controlled, continuous

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — driving hips forward	`█████████░` 85%
Hamstrings	Hip extension and knee flexion control	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Quadriceps	Knee extension — less dominant than regular hack	`██████░░░░` 60%
Adductors	Hip stability and adduction	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Core	Maintains torso stability against pad
Calves	Ankle stability on platform

Unique Benefit

Reverse hack squat is one of the few machines that prioritizes glutes and hamstrings over quads. The forward-facing position and foot placement high on the platform creates a movement pattern closer to a leg curl/hip thrust hybrid than a traditional squat.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Feet too low on platform	More quad, less glute	Defeats purpose of exercise	Place feet higher on platform
Knees drifting forward	Quad-dominant pattern	Less glute activation	Push hips back, drive through heels
Narrow stance	Limited glute engagement	Less effective for glutes	Use wider stance
Not squeezing glutes at top	Incomplete contraction	Leaving gains on table	Hard squeeze for 1 second at lockout
Partial ROM	Not going deep enough	Less muscle stretch and activation	Descend to parallel or below

Most Common Error

Feet placed too low on the platform — this turns the reverse hack into a regular squat pattern. For maximum glute activation, feet must be high on the platform with toes near the top edge.

Self-Check Checklist

Facing the machine (not away from it)
Feet high on platform
Stance shoulder-width or wider
Driving through heels
Squeezing glutes hard at top
Thighs reaching parallel or below

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Bodyweight Squat	No load	Learning squat pattern
Goblet Squat	Hold dumbbell	Building base strength
Regular Hack Squat	Face away from machine	Easier balance

Variation	How	Emphasis
Standard Reverse Hack	Feet mid-high, shoulder-width	Balanced posterior chain
High & Wide Stance	Feet high, wide stance	Maximum glute focus

Variation	How	When to Use
Paused Reverse Hack	2-3s pause at bottom	Increase difficulty
Deficit Reverse Hack	Stand on elevated surface	Increase ROM
Single-Leg Reverse Hack	One leg at a time	Advanced unilateral work

By Target

Target	Variation	Change
Maximum Glutes	High & wide stance	Feet at top of platform, wide
More Hamstrings	Feet very high	Place feet at very top edge
Balance Work	More quad involvement	Feet lower on platform

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	6-10	120-180s	Heavy load, full ROM
Hypertrophy	3-4	8-15	90-120s	Moderate load, squeeze at top
Endurance	2-3	15-20	60-90s	Lighter weight, constant tension

Workout Placement

Program Type	Placement	Rationale
Leg day	Accessory	After main squats/deadlifts
Glute focus	Primary	Lead posterior chain exercise
Push/Pull/Legs	Leg day	Alternative to lunges/split squats

Progression Scheme

How to Progress

Focus on the mind-muscle connection first. Once you can feel your glutes doing the work (not just your quads), progressively add weight. Prioritize the squeeze at the top over how much weight you're using.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Goblet Squat	Learning movement pattern
Regular Hack Squat	Building base leg strength

Progressions (Harder)

Exercise	When Ready
Paused Reverse Hack	Want more difficulty
Single-Leg Reverse Hack	Advanced unilateral strength

Gym Alternatives

Alternative	When to Use
Bulgarian Split Squat	No hack squat machine
Romanian Deadlift	More hamstring focus
Hip Thrust	Maximum glute isolation
Leg Press	Similar machine, different pattern

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee issues	Knee stress in deep position	Reduce depth, adjust foot placement
Balance problems	Facing machine can feel unstable	Start with regular hack squat
Lower back issues	Torso angle creates back loading	Keep core braced, reduce weight
Hip mobility limitations	Can't achieve depth	Work on mobility, reduce ROM

Stop Immediately If

Sharp pain in knees
Lower back pain during movement
Loss of balance on platform
Knee clicking or popping with pain

Safe Loading Tips

Start light: This feels very different from regular hack squat
Find your foot placement: Experiment to find optimal glute activation
Control the descent: Don't crash into the bottom position
Keep core braced: Torso position requires strong core stability

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Full	🟡 Moderate
Knee	Flexion/extension	Full	🟡 Moderate
Ankle	Dorsiflexion	Good mobility helpful	🟢 Low

Joint-Friendly Option

If knees are stressed, place feet even higher on platform and focus on hip hinge. If ankle mobility is limited, feet placement high on platform reduces ankle dorsiflexion requirement.

❓ Common Questions

How is this different from a regular hack squat?

Regular hack squat (facing away from machine) emphasizes quads. Reverse hack squat (facing machine) shifts emphasis to glutes and hamstrings by changing body angle and encouraging a more posterior-loaded squat pattern.

Where should I feel this exercise?

Primarily in your glutes and hamstrings. If you're feeling it mostly in your quads, your feet are probably too low on the platform. Move them higher and push through your heels.

Can I use this instead of hip thrusts?

Yes, reverse hack squats are an excellent hip thrust alternative. They train similar muscles (glutes, hamstrings) but in a squatting pattern rather than a bridge pattern. Both are valuable.

My gym doesn't have a hack squat machine. What can I do?

Try Bulgarian split squats, Romanian deadlifts, or hip thrusts. These all emphasize the posterior chain similarly. Leg press with feet high and wide can also work in a pinch.

Should I go heavy or focus on the squeeze?

Focus on the squeeze first. Once you have excellent mind-muscle connection with your glutes, then add weight. This is a hypertrophy exercise, not a max strength builder.

📚 Sources

Biomechanics & Muscle Activation:

Contreras, B. (2020). Glute Lab — Tier A
Escamilla, R.F. (2001). Knee biomechanics — Tier A
ExRx.net — Tier C

Programming:

NSCA Essentials — Tier A
Renaissance Periodization — Tier B

For Mo

When to recommend this exercise:

User wants glute/hamstring focus without free weights
User has access to hack squat machine
User wants a squat alternative that hits posterior chain
User is looking for alternatives to hip thrusts or Bulgarian split squats

Who should NOT do this exercise:

Acute knee injury → Wait for recovery
Severe balance issues → Use regular hack squat or leg press
No hack squat machine available → Use alternatives listed

Key coaching cues to emphasize:

"Face the machine, not away from it"
"Feet high and wide on the platform"
"Drive through heels, squeeze glutes at top"

Common issues to watch for in user feedback:

"I feel this in my quads" → Feet too low; move higher on platform
"This feels unstable" → Normal at first; start lighter
"I don't feel my glutes" → Focus on pushing through heels and squeezing at top
"My knees hurt" → Check foot placement; may need to adjust stance

Programming guidance:

For glute focus: Use as primary movement, 4x10-15
For accessory work: After squats/deadlifts, 3x12-15
Progress when: Can complete all sets with strong glute contraction
Foot placement: High and wide is key to effectiveness

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Foot Placement Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Gym Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Loading Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​