Lever Reverse Vertical Hack Squat
The lever reverse vertical hack squat effectively targets the glutes because the movement path is supported and vertical.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the machine so your shoulders are positioned under the pads and your back stays firmly against the back pad.
- 02
Place your feet on the footplate about hip- to shoulder-width apart with your toes slightly turned out, brace your core, and grip the handles.
- 03
Lower yourself into a squat under control by bending your knees and hips so your knees track over your toes and your heels stay down.
- 04
Push the footplate away to stand up. Squeeze your glutes at full extension, but avoid locking your knees.
How to get started at the gym
§ 03 · SisuLiftLever Reverse Vertical Hack Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your weight over your midfoot and heels throughout the movement so your hip extension does the work. Adjust your foot position: placing your feet higher on the footplate shifts the emphasis more to your glutes, while placing them lower shifts it more to your quadriceps.
The lever reverse vertical hack squat effectively targets the glutes because the movement path is supported and vertical.
More exercises: Quadriceps
§ 05 · Same muscles
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