The Reverse Hack Squat is a intermediate-friendly machine strength exercise that targets the glutes and hamstrings, with the quadriceps, calves and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Hamstrings
Secondary musclesQuads, Calves, Abs
EquipmentMachine
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Reverse Hack Squat
Load the machine and step onto the platform facing the pad.
Rest your chest on the pad with your shoulders under the shoulder pads.
Set your feet at shoulder width, slightly higher on the platform.
Extend the legs, release the safeties and take the load.
Push the hips back and lower until the knees reach about 90 degrees.
Drive through the heels to return without locking the knees.
02 The payoff
Why it earns its spot
Loads the glutes and hamstrings on a machine most gyms already own.
The chest pad supports the trunk, so the lower back is not the limiting factor.
Gives a second, posterior chain exercise from a single piece of equipment.
03 Don't do this
Common mistakes
Keeping the torso vertical, which turns it back into a quad-dominant hack squat.
Letting the knees track well past the toes, which loads the joint and drops hip involvement.
Locking out at the top, which unloads the glutes and hamstrings between reps.
Dropping into the bottom, which loads the hamstrings faster than they can control.
EGON Put it on record
Track it in EGON.
Log every set of the Reverse Hack Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
