Muscles worked
glutes, quadriceps, hamstrings, calves
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smith hack squat
- Body part
- upper legs
- Equipment
- smith machine
- Target muscle
- glutes
- Muscle group
- quadriceps
Secondary muscles
How to perform it
- 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.
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