Upper Legs Exercise · Smith Machine

Expand

Smith Hack Squat

Category

Upper Legs

Equipment

Smith Machine

Target

Glutes

Share Embed & Cite

Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Performing a hack squat pattern in the Smith machine, standing in front of or under the bar depending on setup, locks the bar path and takes stabilization out of a movement that's already demanding on the quads specifically. It's an alternative to a dedicated hack squat machine when one isn't available. Foot placement out in front of the body is what defines this as a hack squat rather than a standard squat.

How to Do the Smith Hack Squat

1. Set the smith machine barbell to a height appropriate for your body.
2. Stand with feet shoulder-width apart, toes turned out slightly.
3. Step under the barbell, resting it across your upper traps and shoulders.
4. Grip the barbell overhand, slightly wider than shoulder-width.
5. Brace your core and keep your chest lifted as you unrack the bar.
6. Step back and set your feet slightly wider than shoulder-width.
7. Bend your knees to lower your body, keeping your chest up and back straight.
8. Keep descending until your thighs are parallel to the floor or slightly lower.
9. Hold briefly at the bottom, then push through your heels to return to start.
10. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Biomechanical & Joint Load Cues

Operates primarily in the sagittal plane involving knee flexion/extension and hip extension. Peak mechanical tension occurs in the deep lengthened position at the bottom transition. Maintain midfoot balance and an upright torso angle.

Common Mechanical Mistakes & Form Errors to Avoid

• Knee Valgus (Inward Collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.
• Excessive Forward Pitch: Allowing the chest to drop and hips to shoot up turns the squat into a good-morning, transferring load off the quadriceps onto the lumbar erectors.
• Heel Lift & Weight Shift: Shifting balance forward onto the balls of the feet compromises stability and increases patellar tendon strain. Keep weight distributed over midfoot.

Proper Breathing Patterns & Core Engagement

Perform a deep abdominal brace (Valsalva maneuver) into the diaphragm before initiating descent. Hold intra-abdominal pressure through the bottom transition, exhaling past the sticking point on ascent.

Injury Modification & Joint Safety

Lifters experiencing acute patellofemoral knee discomfort should moderate depth to parallel or utilize box squats to reduce peak anterior patellar shear. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.

Muscles Worked

The Smith Hack Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have smith machine? These target the same glutes with different equipment.

Basic Toe Touch (male) Body Weight · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Smith Hack Squat work?

The Smith Hack Squat primarily targets the glutes as the primary agonist. Synergist assistance is provided by the quadriceps along with the hamstrings, calves. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Smith Hack Squat?

The Smith Hack Squat is performed using a smith machine. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Smith Hack Squat?

The most frequent error is knee valgus (inward collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Smith Hack Squat?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the Smith Hack Squat?

If you don't have access to a smith machine, the Basic Toe Touch (male) targets the same glutes using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.