Training Room: Reverse hack squat

FOR MUSCLE GROWTH Reverse hack squat (start) Photo: R. Ravindran  


Facing a hack squat machine, position your shoulders under the pads. Hold the bars on the sides as if you are going to perform a regular barbell squat.

With your feet slightly wider than shoulder width and toes pointed outward, squat down until the thighs are almost parallel to the footboard.

Return to the start position, squeezing your thighs hard.


Bouncing action.

Forcibly locking out the knees at the top position.

Straining the lower back.

Rounding the back.

Moving the toes and losing control of the knee position during the descent.

Targeted muscles

Works the quadriceps (thighs), hamstrings and gluteus (buttocks) muscles.

If you place your feet close with the toes slightly pointed out, more work will go to the outer part (sweep) of the quads.

If you place your feet wider with the toes pointed extremely out, more work will be done by the inner thighs.

Different leg placements will help to train the hamstrings and gluteus.

Who benefits

Those who wish to tighten the thighs and hamstrings.

Sportsmen and bodybuilders who seek strength, muscle growth and separation in the thighs.


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Printable version | Jan 16, 2022 4:43:52 PM |

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