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Sled Reverse Hack Squat

Step by step instructions, muscle activation and variants for the Sled Reverse Hack Squat.

MediumGlutesQuadriceps

About this exercise

The sled reverse hack squat is a hack squat machine variation performed facing the machine, with your chest against the pad and feet positioned behind you. This reversed stance shifts emphasis onto the glutes and increases hip flexion demand compared to the standard hack squat, while still heavily targeting the quadriceps.

How to Perform

  • Load the hack squat machine and adjust the shoulder pads to fit your height
  • Step onto the platform facing the machine and position your chest against the back pad
  • Place your feet shoulder-width apart on the lower portion of the platform, toes pointing slightly outward
  • Unlock the safety handles and lower yourself by bending at the hips and knees until your thighs are at or below parallel
  • Keep your chest pressed against the pad and your core braced throughout the movement
  • Drive through your heels to extend your hips and knees, returning to the starting position
  • Complete all reps and re-engage the safety handles before stepping off

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Sled Reverse Hack Squat

The Sled Reverse Hack Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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