TETSUSmith Hack Squat
The Smith Hack Squat is a smith machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 10 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
smith machine
How to do the Smith Hack Squat
- Adjust the barbell on the smith machine to an appropriate height for your body.
- Stand with your feet shoulder-width apart, toes slightly pointed outwards.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and keep your chest up as you unrack the barbell.
- Take a step back and position your feet slightly wider than shoulder-width apart.
- Bend your knees and lower your body down, keeping your chest up and back straight.
- Continue descending until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Hack Squat work?
The Smith Hack Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Smith Hack Squat?
You need a smith machine to perform the Smith Hack Squat.
How many sets and reps of the Smith Hack Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Hack Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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