Exercise · Form & cues
Hack Squat (Reverse Stance) — form guide
Glutes · Hamstrings (posterior chain emphasis). Equipment: Hack Squat Machine. Difficulty: Intermediate.
TEMPO
3-1-2-0
Standing facing the pad turns the hack squat into a brutal posterior-chain builder. Niche, devastating, growth-rich.
Cues
- Face the pad, chest pressed against it
- Feet flat on platform, shoulder-width
- Sit hips back, full depth
- Drive up through heels
Common mistakes
- Lifting chest off pad
- Cutting depth
Injury notes
Posterior-chain alternative for those who can't deadlift.
Progression
Add 5–10kg when 10 reps stay clean.