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Reverse Hack Squat

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Reverse Hack Squat
Table Of Contents
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Exercise Description

Main Target Muscles

Hamstrings

Secondary Target Muscles

Calves, Glutes, Quads

Workout Type

Strength

Gym Gear

Machine

Fitness Level

Intermediate

Compound/Isolated 

Compound 

Power Move 

Push

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

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