Reverse V-Squat

oec:reverse-v-squat

A machine-based compound squat performed facing into the pad of a V-squat machine to emphasize the glutes and posterior chain.

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Also called: Face-In V-Squat, Reverse Hack Squat

How to do it

Step onto the footplate of the V-squat machine facing toward the backrest pad.
Position your shoulders firmly beneath the shoulder pads and rest your chest lightly against the chest pad.
Place your feet roughly shoulder-width apart on the platform with your toes angled slightly outward.
Extend your hips and knees to lift the carriage and disengage the safety handles.

Inhale and brace your core, keeping your spine neutral and chest supported.
Descend by simultaneously hinging at the hips and flexing at the knees, pushing your hips back as the carriage lowers.
Lower until your thighs are at least parallel to the footplate, or as deep as your hip mobility allows without rounding your lower back.
Drive through your midfoot and heels, extending your knees and hips smoothly to return to the starting position.
Stop just short of locking out your knees forcefully at the top.

Inhale and brace your trunk before descending, and exhale through the sticking point as you drive back to the top.

Lifting the heels off the footplate during the bottom of the rep.: Move your feet slightly further up on the platform and distribute weight evenly across your midfoot and heel.
Excessive lumbar flexion or letting the lower back round at the bottom of the movement.: Maintain abdominal bracing, keep your chest supported against the pad, and stop just before losing neutral spinal alignment.
Hyperextending the knees forcefully at lockout.: Finish the movement with your hips fully extended but maintain soft, controlled knees.

Ensure the safety catches are fully disengaged before starting your set and re-engage them securely before stepping off.

This record: CC-BY-SA-4.0.