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Exercise 0755 · REF ZuPXtCK

Smith Hack Squat exercise animation

Smith Hack Squat

Category
Upper Legs
Equipment
Smith Machine
Target
Glutes

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

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

More Glutes Exercises

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

Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Smith Hack Squat work?
The Smith Hack Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Smith Hack Squat?
The Smith Hack Squat is done with a smith machine.
What's a good alternative to the Smith Hack Squat?
If you don't have access to a smith machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.