Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Quads
Target Muscle Group

Hamstrings

Hamstrings Muscle Anatomy Diagram

Reverse hack Squat Instructions

  1. Set up the hack machine by loading the weight you want to use.
  2. Position yourself with your chest flat on the pad and shoulders up against the shoulder pads.
  3. Position your feet at around shoulder width apart on the bottom of the platform.
  4. Push up to take the weight off the stack, place your arms on the side handles of the machine and disengage the safety bars. This is the starting position for the movement.
  5. Slowly lower the weight down until your thighs are at approximately right angles with your calves.
  6. Pause, and then push the weight back up to the starting position without locking your knees at the top of the movement.
  7. Repeat for desired reps.

Exercise Tips:

  1. Do not lock your knees out at the top of the reps.
  2. Lower the weight slowly.
  3. Make sure your knees do not track out over your toes as this will cause undue stress to the knees.
  4. Keep your head up throughout the exercise - don't look down.
5 Comments
Mohammad
Posted on: Fri, 04/25/2014 - 04:23

dear Coach
thanks a lot for your program. but i dont have this machine, can you give me other alternative.

one more thing
can you sent to me a 5 days program for professional traning for both muscels and strength.

thanks for your help

Hemanta limbu
Posted on: Tue, 09/18/2012 - 21:37

Stiff leg dead lift.

Bernardo
Posted on: Wed, 07/18/2012 - 01:01

My gym doesn't have hack squat machine, what's a good alternative for Reverse Hack Squat??

Egypt1986
Posted on: Sun, 03/26/2017 - 06:26

No squat wrack needed. Just use a barbell to do romanian deadlifts (this is the alternative to hit the quads). You can also use a dumbell or two stacked one on top of the either depending on your srength. This also targets quads, but takes a lot of pressure off your lower back.

Sum
Posted on: Tue, 04/24/2012 - 14:06

My gym doesn't have hack squat machine, what's a good alternative for Reverse Hack Squat??