31Aug

Reverse Hack Squat with Machine: How to Do, Benefits and Alternatives

By , August 31st, 2016 | Hamstring Exercises and Workouts, Workout Basics | 0 Comments

Any good trainer will always tell you never to miss a leg day. Legs form the base of our body’s strength, and the reverse hack squat is a versatile exercise that leads to both muscle and strength development in the leg.

Reverse Hack Squat Benefits

It is a compound movement that does not merely isolate the hamstrings but becomes a vital strength exercise targeting overall leg development. When performing the exercise, the core is engaged throughout the movement which makes it even more athletic and challenging.

Reverse Hack Squat Quick Information

Exercise Type Strength
Equipment Needed Machine
Skill Level Intermediate
Force Type Push
Main Muscle Worked Hamstrings
Secondary Muscles Worked Quadriceps, glutes, and calves
Mechanics Compound
Alternative Exercises Stiff Legged Deadlift

Video: How to do the Proper Form of a Reverse Hack Squat

How to do Reverse Hack Squat

  1. Load up the hack machine with the desired amount of weight.
  2. Position yourself in a way so that the pads support your chest and shoulders.
  3. Stand with you feet at shoulder width apart and disengage the safety bars of the machine.
  4. Lower the weight down till your thighs are almost parallel to the floor. Pause for a moment at the bottom position.
  5. Push the weight up to the starting position.
  6. Perform for the desired number of reps.
Reverse Hack Squat

Reverse Hack Squat

Reverse Hack Squat Tips

  1. Do not start with this exercise right away. Warm up by doing other leg exercises.
  2. Do not lock out your knees on the top portion of the movement.
  3. Avoid using very heavy weight initially. Load your stack up very slowly.
Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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