A sled-based reverse hack-squat that uses knee and hip extension to load the quadriceps. You push the sled upward from a fixed back-pad position to extend the legs.
How to do the Reverse Hack Squat (Machine)#
- Step onto the platform and press your upper back and shoulders firmly against the machine pads; set your feet about shoulder-width on the platform.
- Brace your core and maintain a neutral spine throughout the movement.
- Disengage the safety catches to free the sled while keeping steady tension in your legs.
- Lower the sled by bending at the knees and hips, letting your knees track over your toes until your thighs approach parallel to the platform.
- Drive through your feet to extend the knees and hips and return the sled to the start, then re-engage the safety before stepping off.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Quads (Quadriceps Femoris)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Calves (Gastrocnemius & Soleus)
