Reverse Vertical Hack Squat (Machine)

Face the machine pad. Squat down by pushing your hips back and bending your knees. Keep your spine straight and drive up through your heels.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine seat so that your back is comfortably supported and your feet are positioned on the platform.
- Ensure that the shoulder pads are resting on your shoulders and that your feet are shoulder-width apart.
Step 2Position Your Feet
- Place your feet on the platform with your toes slightly pointed outward.
- Your heels should remain flat on the platform throughout the movement.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your body.
- Keep your back pressed against the pad and your chest up.
Step 4Lower Your Body
- Begin the movement by bending your knees and lowering your body down towards the floor.
- Keep your back straight and avoid leaning forward as you descend.
Step 5Reach the Bottom Position
- Lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility.
- Ensure that your knees do not extend past your toes during the descent.
Step 6Push Back Up
- Press through your heels to push your body back up to the starting position.
- Keep your movements controlled and avoid locking your knees at the top.
Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step off the machine.
- Ensure you adjust the machine settings back to their original position if necessary.