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