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Quads ยท Squat

Reverse Hack Squat

A compound squat exercise for the glutes and quads, done with a plate-loaded machine. It also works the hamstrings.

Plate-loaded machine Compound Reps and weight Also called: facing hack squat

Muscles worked

Primary

Glutes and Quads

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • QuadsFront of the thighsPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. Chest against the pad, shoulders under the pads, feet about hip width.
  3. Sit back and down until the knees are well bent, knees tracking over the toes.
  4. Push through the whole foot to stand up, chest staying on the pad.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Chest coming off the pad. Keep the chest on the pad the whole rep.
  • Knees caving in. Knees track in line with the toes.
  • Bouncing at the bottom. Lower under control and push up smoothly.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.