glutesmachine
Reverse Hack Squat
Reverse Hack Squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Load the machine with desired weight and stand facing the machine's pad.
Step 2. Place your shoulders under the pads and grip the handles, feet shoulder-width apart on the platform.
Step 3. Disengage the safety locks and slowly lower your hips by bending your knees, keeping your chest pressed against the pad.
Step 4. Squat down until your thighs are at least parallel to the platform, ensuring your back remains straight.
Step 5. Drive through your mid-foot and heels to return to the starting position, focusing on squeezing your glutes at the top.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.