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All exercises

Smith hack squat

Intermediate

Smith hack squat is a compound smith machine exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Smith machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

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

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Barbell hack squatBarbell
  • Smith squatSmith machine

Easier variations

  • Potty squat with supportBodyweight
  • Curtsey squatBodyweight
  • Smith full squatSmith machine
  • Smith squatSmith machine

Harder variations

  • Dumbbell single leg squatDumbbell
  • One leg squatBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Barbell zercher squatBarbell
Logged today · 3 min restSmith hack squat

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