Lever Reverse Vertical Hack Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Vertical Hack Squat
Visualised Target Muscle Groups
Front
Back
How to: Lever Reverse Vertical Hack Squat
- Adjust the machine to fit your height.
- Stand with your back against the pad and feet shoulder-width apart.
- Lower your body by bending at the knees until your thighs are parallel to the ground.
- Press through your heels to rise back to the starting position.
Common Mistakes
- Not using a full range of motion.
- Allowing knees to cave inward.
- Rounding the back while squatting.
Modifications
- Reduce the weight for beginners.
- Use a spotter for safety during heavy lifts.
Tips
- Keep your back straight throughout the movement.
- Do not lock your knees when standing up.
- Control the descent to prevent injuries.
Tags
strength
glutes
quadriceps
squat
machine
intermediate