Hack Squat Reverse
Face the hack-squat pad and drop the hips back to bias the glutes and hamstrings.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Hamstrings
- Equipment
- Machine
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the glutes, for when the machine is taken or you want a change.
Questions
- What muscles does the Hack Squat Reverse work?
- The Hack Squat Reverse mainly works the glutes and hamstrings.
- What equipment do you need for the Hack Squat Reverse?
- A machine.
- How many sets and reps of the Hack Squat Reverse?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Hack Squat Reverse?
- 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.
Program it for your clients
Coaches add the Hack Squat Reverse to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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