Hack Squat (Smith)

Place feet forward of the bar in Smith machine. Lean back into the bar and squat. Imitates a machine hack squat.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

smith machine

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position the Smith machine bar at shoulder height.
- Stand with your back against the pad and your feet shoulder-width apart, slightly in front of the bar.
Step 2Position Your Feet
- Place your feet flat on the platform, ensuring they are shoulder-width apart.
- Your toes can point slightly outward for better stability.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your chest up and your back straight.
Step 4Unrack the Bar
- Grip the bar with both hands and lift it off the safety catches.
- Step back slightly to clear the safety catches while maintaining your stance.
Step 5Lower Your Body
- Bend your knees and lower your body into a squat, keeping your back straight and chest up.
- Go down until your thighs are parallel to the ground or as low as your flexibility allows.
Step 6Push Back Up
- Press through your heels to return to the starting position, straightening your legs.
- Ensure your knees do not extend past your toes during the movement.
Step 7Repeat
- Perform the desired number of repetitions while maintaining good form.
- Focus on controlled movements both when lowering and lifting.
Step 8Finish the Exercise
- After completing your reps, carefully re-rack the bar on the safety catches.
- Step away from the machine and ensure you are stable before leaving the area.