Reverse Hack Squat (Glute Focused)

Proper Positioning

1. Get into the machine with the front of the body facing the back pad

2. Place the feet on the platform, and shoulders on the pads

3. In the ready position, begin with the feet about shoulder-width apart (generic squat positioning) or narrower to maintain the contraction in the glutes

4. Use a neutral grip to hold onto the grips and pull into the body

5. Retract the shoulder blades while simultaneously opening the chest

6. Flex the hips and knees

7. Maintain a flat back with a natural curve in the lower back

8. Keep the knees in a fixed position

Proper Technique

Eccentric - Descend

1. Inhale on the downward phase of the movement

2. Breathe with the stomach, contracting the abs which will help brace the core. (create a 'fat' or bloated-like appearance)

3. As the hips lower, bend the knees while maintaining a natural arch in the lower back

4. Lower until the hamstrings are parallel to the platform of the machine

5. Maintain the contraction of the glutes

Concentric - Ascend

1. Exhale on the upward phase of the movement (may hold your breath in if more comfortable and exhale at the end of the rep)

2. Slowly begin to straighten the legs by pushing through the heels and 'squeezing' the glutes

3. Maintain a neutral lower back, with the chest out

4. Return to starting position and flex the glutes, aligning the hips to safely proceed to the next repetition

5. Do not hyperextend or lock the knees

Essential Tips

1. There are individual differences in the way our insertions at the femoral head lie, therefore, manage accordingly. Stances are either wider or narrower, depending on comfort and range of motion

2. Keeping the feet closer together may help create a better mind-to-muscle connection with the gluteus muscles

3. Toes may also be pointed at a 20 to a 30-degree angle or straight forward, again, in accordance with comfort

4. With a weightlifting belt on, inhale with the stomach during the eccentric phase, pressing against the belt

5. Avoid collapsing the knees inward

6. Do not ascend by pushing through the toes

7. Keep heels on the ground

8. Do not have a loose grip

9. Avoid breathing solely with the chest

10. Overuse of the lower back will lead to injuries

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