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Quads · Smith machine · Intermediate

How to do Smith Hack Squat

The smith hack squat is a lower body exercise performed on a smith machine, targeting the glutes as the primary muscle group, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves squatting with the barbell resting on the upper traps and shoulders, providing stability and support for the movement.

Smith Hack Squat demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Smith machine
Level
Intermediate
Category
Legs

How to do Smith Hack Squat, step by step

  1. Adjust the barbell on the smith machine to an appropriate height for your body.
  2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  3. Position yourself under the barbell, resting it on your upper traps and shoulders.
  4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  5. Engage your core and keep your chest up as you unrack the barbell.
  6. Take a step back and position your feet slightly wider than shoulder-width apart.
  7. Bend your knees and lower your body down, keeping your chest up and back straight.
  8. Continue descending until your thighs are parallel to the ground or slightly below.
  9. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  10. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Smith Hack Squat →

Muscles worked

Smith Hack Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Smith Hack Squat in SPLYT

Smith Hack Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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