Exercise of the week: Reverse Hack Squat

Machines are great for variety and  allow you to add more volume to specific muscles.
The hack machine is set at 45 degrees and you need to align your shoulders under the pads.
The front facing version allows you to make the posterior chain work harder. I like to keep the toes up and put all the weight on to the heels.
Set up:
  1. Set up the hack machine by loading preferred weight.
  2. Position yourself with your shoulders up against the pads.
  3. Place feet shoulder-width apart on the top of the platform.
  4. Push up to take the weight off the stack, place your arms on the side handles of the machine and release the safety bars.
  5. Slowly lower the weight down pushing your hips away until your thighs are at approximately right angles with your calves.
  6. Pause, and then push the weight back up to the starting position by tucking your hips under without locking your knees at the top.

Published by Miranda

MSc Nutrition graduate with several years of experience in running a nutrition and wellbeing blog as well as Dubai's first Health Coach professional development community. Passionate about health promotion & education and currently pursuing Certified Nutrition Specialist (CNS) board certification. Holds diplomas in culinary nutrition, life coaching, public relations as well as a bachelor's degree in Communication and Media Studies. Speaks English, Italian, Russian, and Bulgarian. Contact me at: inspiredbymiranda@gmail.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: