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Smith Hack Squat

🏋️‍♂️ Strength / Weighted · Legs

Log it by text

Sets × Reps @ Weight
/log smith_hack_squat 3x10@45
also valid: /log smith-hack-squat 3x10@45 · /log smith hack squat 3x10@45
Sets × Reps
/log smith_hack_squat 3x10
also valid: /log smith-hack-squat 3x10 · /log smith hack squat 3x10
Reps
/log smith_hack_squat 20
also valid: /log smith-hack-squat 20 · /log smith hack squat 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Smith Hack Squat demonstration animation
Demo: Smith Hack Squat — © Gym visual

How to perform

🎯 GlutesQuadricepsHamstringsCalves🛠 Smith Machine
  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.

Related Strength / Weighted exercises

Assisted Prone HamstringBand Bent Over Hip ExtensionBand Hip LiftBand Lying Hip Internal RotationBand One Arm Single Leg Split SquatBand Pull ThroughBand Seated Hip Internal RotationBand Single Leg Split SquatBand SquatBand Squat RowBand Step UpBand Stiff Leg Deadlift
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