Reverse Hack Squat
Learn how to do Reverse Hack Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Reverse Hack Squat is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do 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.
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Start Free TrialMuscles Worked by Reverse Hack Squat
Equipment
- Machine
Calories Burned Doing Reverse Hack Squat
कैलोरी कैलकुलेटर
MET 5.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: Reverse Hack Squat
- Type
- Machine exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Hamstrings
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Reverse Hack Squat
What muscles does Reverse Hack Squat work?
Reverse Hack Squat primarily targets the Quadriceps, with secondary engagement of the Hamstrings.
How do you do Reverse Hack Squat correctly?
A hack squat variation performed facing the pads to emphasize the glutes and hamstrings while keeping the quadriceps engaged. 💡 Instructions: Stand on...
Is Reverse Hack Squat good for beginners?
Reverse Hack Squat has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Reverse Hack Squat?
Reverse Hack Squat requires: Machine.
What are the benefits of Reverse Hack Squat?
Reverse Hack Squat strengthens the Quadriceps, engages the Hamstrings.
What exercises are similar to Reverse Hack Squat?
Similar exercises to Reverse Hack Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, বারবেল ফ্রন্ট স্কোয়াট.
Is Reverse Hack Squat better than Alternating Single-Arm Dumbbell Thruster?
Both Reverse Hack Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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