Reverse Hack Squat

Learn how to do Reverse Hack Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5.5 Quadriceps Hamstrings Machine

Reverse Hack Squat is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Reverse Hack Squat

A hack squat variation performed facing the pads to emphasize the glutes and hamstrings while keeping the quadriceps engaged.

Instructions:

Stand on the platform facing the pads, shoulders under them and feet shoulder-width apart.
Grip the handles and keep your chest against the pad.
Unlock the safety handles and brace your core.
Lower your body by bending your knees and hips until thighs are parallel to the platform.
Push through your heels to return to the starting position.

Common mistakes:

Allowing the knees to travel too far forward.
Lifting the heels off the platform.
Not keeping the chest against the pad.
Using excessive weight with poor depth control.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleHamstrings

Your weight

Duration

min

Estimated burn

190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Reverse Hack Squat

Type: Machine exercise
Primary muscle: Quadriceps
Secondary muscles: Hamstrings
MET value: 5.5
Calories (30 min, 70 kg): ≈ 190 cal
Video quality: 4K with male and female demonstrations

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FAQ: Reverse Hack Squat

What muscles does Reverse Hack Squat work?

Reverse Hack Squat primarily targets the Quadriceps, with secondary engagement of the Hamstrings.

How do you do Reverse Hack Squat correctly?

A hack squat variation performed facing the pads to emphasize the glutes and hamstrings while keeping the quadriceps engaged. Instructions: Stand on...

Is Reverse Hack Squat good for beginners?

Reverse Hack Squat has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Reverse Hack Squat?

Reverse Hack Squat requires: Machine.

What are the benefits of Reverse Hack Squat?

Reverse Hack Squat strengthens the Quadriceps, engages the Hamstrings, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Reverse Hack Squat?

Similar exercises to Reverse Hack Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Reverse Hack Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Reverse Hack Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Reverse Hack Squat uses Machine, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.