Reverse Hack Squat
The reverse hack squat is a machine-based exercise that places emphasis on the glutes and hamstrings by reversing the body orientation on the hack squat machine. The forward lean of the torso shifts load to the posterior chain.
How to do it
- Stand facing the hack squat machine and place your chest against the back pad, with your shoulders under the pads.
- Position your feet low on the platform, hip-width apart.
- Release the safety and lower your body by bending your knees and pushing your hips back.
- Descend until your thighs are below parallel, feeling a stretch in your glutes and hamstrings.
- Drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest pressed firmly against the pad.
- Position your feet low and hip-width apart.
- Push your hips back as you bend your knees.
- Drive through your heels to return to the start.
Breathing: Inhale as you lower the weight in a controlled manner, and exhale as you press back up to the starting position.
Common mistakes
- Lifting your heels off the platform reduces glute engagement and strains your ankles.
- Rushing the descent prevents you from feeling the full stretch in your hamstrings.
- Rounding your lower back puts unnecessary pressure on your spine during the lift.
Muscles worked
Primary: glutes. Secondary: hamstrings, quads, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I face the machine instead of facing outward?
Facing the machine allows you to lean forward slightly, which shifts the work from your quads to your glutes and hamstrings.
What should I do if I feel this in my lower back?
Check that your chest stays in contact with the pad and avoid descending so low that your pelvis tucks under.
How often can I do reverse hack squats?
Once or twice a week is plenty for most beginners, allowing at least 48 hours of recovery between leg workouts.