How To Do Hack Squat Variations
You may have seen some people using the hack squat machine facing the opposite way as what I just demonstrated. This variation is called a reverse hack squat, and it has specific benefits.
In addition, your gym might have different kinds of hack squat machines. For example, some hack squat machines have a plate-loaded pendulum, while others use a weight selector stack.
In this section, I walk you through how to do hack squat variations. So you’ll know how to use whatever equipment you have at your gym.
Reverse Hack Squat
This variation also requires a hack squat machine. But it’s worth mentioning because it can have some added benefits for building strength and improving lifts like the back squat.
To do a reverse hack squat, you stand in the machine backward with your face towards the pad. The movement is the same as a regular hack squat, except the leg mechanics are slightly different.
With a reverse hack squat, your hips can move back as they would in a barbell squat. But your back stays upright, and your knees are more forward over your toes.
This body position and range of motion combines the benefits of traditional squats and the regular hack squat. You have a more natural movement path but you also get better quad activation.
Check out the video below for more details.