Smith machine hack squat
- Muscle group
- Legs
- Equipment
- Smith machine
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes
- Position the bar on your upper back and step your feet slightly forward, shoulder-width apart.
- Lower your hips until your thighs are at least parallel to the floor, keeping your back against the bar.
- Drive through your heels to return to the starting position.
Tips
- Place your feet far enough forward that your shins remain close to vertical as you descend, which keeps the bar path directly over your feet throughout the movement.
- Keep your back in contact with the bar throughout the entire repetition, letting the bar guide your torso angle as you lower and raise your hips.
- At the top of each rep, stop just before your knees lock out completely so the quadriceps remain under continuous load.
Common mistakes
- Placing the feet too close to the bar causes the knees to travel far forward and the heels to rise off the floor as you descend.
- Allowing the hips to shift away from the bar during the descent breaks contact between the back and the bar, changing the intended movement path.
- Stopping well above parallel before the thighs reach a horizontal line leaves the range of motion incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
