Reverse Hack Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps
- secondary: gluteal, hamstring
- tertiary: calves
- quaternary: lower back
How to perform?
The reverse hack squat is a machine-based exercise that primarily targets the quadriceps while also engaging the glutes and hamstrings as secondary muscles. To perform the exercise, the individual stands on the machine with their back against the pad and places their shoulders underneath the shoulder pads. The feet are placed on the platform, with the toes pointed slightly outward. The individual then lowers their body by bending their knees until the thighs are parallel to the floor before pushing back up to the starting position.
Variations
ATG Squat
compoundBulgarian Split Squats
compoundClose-Stance Barbell Squat
compoundFront Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundPause Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSquat
compoundSumo-Stance Barbell Squat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundJump squat with pulse
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundSide Push-Ups
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBooty Bodyweight Donkey Glute Kicks
isolationLeg Lifts With Cris-Cross Movement
isolationQuad Extensions (Leg Extensions)
isolationSingle-Leg Quad Extensions
isolationSquat Walk
isolationCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometricReverse static plank
isometricWall Sits
isometric