Exercise guide · Legs & Glutes

Machine Reverse Hack Squat

The Reverse Hack Squat (Machine) is performed facing the back pad with the shoulders under the machine pads, emphasizing the hips while following the sled rails. Facing into the machine distinguishes it from the standard backward-facing hack squat.

Targets: Glutes
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Reverse Hack Squat

Step into the hack-squat machine facing the back pad, place the shoulders under the pads, and set the feet securely on the platform.
Keep the chest against or close to the pad, brace the trunk, extend the legs, and release the safety handles.
Bend the knees and hips together, allowing the hips to travel back while the sled descends along its rails.
Lower to a controlled depth without the heels lifting or the lower back rounding away from the pad.
Drive through the whole feet to extend the hips and knees, then secure the safeties before exiting.

Form cues

Face into the machine
Keep shoulders under pads
Sit hips back
Drive through whole feet

Common mistakes

Facing outward like a standard hack squat
Standing too far from the pad and losing torso support
Allowing the knees to collapse inward
Unlocking or leaving the machine without controlling the safeties

Muscles worked

Primary

Glutes

Secondary

Quads and Hamstrings

Safety: Learn the safety mechanism before loading, keep both shoulders evenly under the pads, and use a pain-free depth. Stop for sharp knee, hip, or back pain.

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