Skip to content

Reverse Hack Squat


Reverse Hack Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Quads

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Glutes

Reverse Hack Squat Overview

The reverse hack squat is a variation of the regular squats performed on a hack machine. It requires you to push up the weights with your shoulders and chest while engaging your core and targeting the hamstrings and glutes.

Since this is an intermediate fitness level workout, you must have prior experience and strength to do weighted squats. Moreover, when exercising, the individual must be aware of machines, setting different weights according to stamina, and stopping when needed.

How to Do It

  1. Adjust the hack machine according to your height and fix the bar on lighter weights, to begin with.
  2. Stand on the machine and place your shoulders below on the weight pads and assume the squat position
  3. Once you’re in position, push the weights upwards with the help of your shoulders, using the push from your feet
  4. Slowly lower down the weights until your hamstrings and calves are almost perpendicular to each other
  5. This will complete your single rep

Tips for Reverse Hack Squat

  1. Make sure you start with light weights to avoid any injuries
  2. Do not lock your knees when you’re lifting weights with your shoulders
  3. Take your time to build the stamina and switch to heavier weights
  4. Make sure to always warm-up and cool down after this workout

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • 5 Expert-Approved Fitness Habits That Improve Your Muscular Endurance After 50

    Maintaining muscular endurance and strength as we age is essential for leading an active, healthy, and fulfilling ...

  • 10 Healthiest Habits of People Who Rarely Get Sick

    It's no wonder people search for advice on how to avoid getting sick—it's miserable when you do! We all wish we co...

  • How Fitness-Focused Meals Improve Your Health?

    Want to look smart and 100% fit? Pay attention to your meals to find quick improve...

  • Discuss Must Eat Healthy Foods

    Foods play a very essential role in our lives. We can’t live healthy without healt...

  • 8 Steps to Fixing Tennis Elbow Pain While Lifting Weight

    When you lift heavy weight during exercise, you are likely to experience some pain in your elbows. The most common...

  • Top 5 Ways to Gain a Muscular Body Without Going to Gym

    Due to the fact that many gyms and fitness studios are still closed due to the pandemic, it's essential to find th...

  • Weight Loss: Can You Achieve Your Goal with Exercise Only?

    The moment you plan to shed some extra pounds, the thought of not being able to eat your favorite foods holds you ...

  • How to Lose Weight Naturally

    Losing weight- a thought that could be termed a collective nightmare of today's society. Call it insecurity or sel...

  • The Science Behind Our Love for Feline Friends: Exploring the Health Benefits of Being a Cat Lover!

    According to recent research, there are around 85 million cats living in American households. While many people lo...

  • How Processed Foods Impact Your Brain: An Investigation of Effects on Cognitive Functioning!

    According to a new report, consuming highly processed foods (UPFs), including packaged snacks, sweets, and frozen ...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.