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.