glutes intermediateAI Tracked

Hack Squat (Reverse)

Face the hack squat machine and squat. This flips the emphasis to glutes and hamstrings instead of quads. Targets glutes and hamstrings with machine safety. Reduces lower back stress compared to free-weight hip hinges. Allows heavier loading than bodyweight or dumbbell glute exercises.

How to Do Hack Squat (Reverse): Step by Step

  1. Face into the machine, chest against the pad
  2. Feet shoulder-width apart, slightly back on the platform
  3. Squat down with hips pushing back
  4. Drive through heels to stand

Common Mistakes to Avoid

  • Placing feet too far forward
  • Not going deep enough
  • Letting knees travel too far past toes

Hack Squat (Reverse) Tips

  • This is essentially a machine-supported hip hinge — think about pushing your hips back
  • Go deeper than you would on a regular hack squat to maximize glute stretch
  • Great alternative to barbell RDLs if you have lower back issues

Muscles Worked

gluteshamstringsquads
Equipment hack squat machine
Tracking Count reps

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