Hack Squat (Smith)

Step-by-step instructions

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

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your chest up and your back straight.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining good form.
   • Focus on controlled movements both when lowering and lifting.
8. 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.