Movement overview

The Machine Reverse Hack Squat is a compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves using a hack squat machine in reverse position, allowing for a different angle of muscle engagement compared to traditional squats. This exercise helps in building strength and muscle mass in the lower body while reducing stress on the spine.

Step-by-step cues

1. Adjust the machine to fit your height and load the desired weight.
2. Position yourself facing the machine with your shoulders under the pads and feet shoulder-width apart on the platform.
3. Keep your back straight and core engaged throughout the movement.
4. Slowly lower your body by bending your knees until your thighs are parallel to the platform.
5. Push through your heels to return to the starting position, ensuring full extension of the knees without locking them.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your feet are positioned correctly on the platform to maintain balance and target the intended muscles.
• Keep your core tight to support your lower back and maintain proper form.
• Avoid locking your knees at the top of the movement to prevent joint strain.
• Focus on a controlled descent and ascent to maximize muscle engagement.
• Use a weight that allows you to perform the exercise with proper form throughout all repetitions.