How to do a reverse hack squat

Setup:

1. Position: Step into the hack squat machine facing the pads. Place your shoulders and chest firmly against the pads.
2. Foot Placement: Position your feet on the platform, about shoulder-width apart.
3. Grip: Grasp the handles.

The Movement:

1. Unrack: Straighten your legs to release the safety catches.
2. Descent: Inhale and slowly lower your body by bending your knees and hinging at your hips. Keep your back straight.
3. Depth: Descend until your thighs are at least parallel to the floor.
4. Ascent: Exhale and drive through your heels to push yourself back to the starting position. Squeeze your glutes and hamstrings at the top.

Tips:

• The reverse hack squat places more emphasis on the glutes and hamstrings compared to the standard, forward-facing version.
• Maintain a neutral spine; do not round your back.
• Control the movement, especially the descent.