Intermediate
SMITH HACK SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Adjust the barbell on the smith machine to an appropriate height for your body.
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Step:2 Stand with your feet shoulder-width apart, toes slightly pointed outwards.
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Step:3 Position yourself under the barbell, resting it on your upper traps and shoulders.
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Step:4 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
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Step:5 Engage your core and keep your chest up as you unrack the barbell.
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Step:6 Take a step back and position your feet slightly wider than shoulder-width apart.
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Step:7 Bend your knees and lower your body down, keeping your chest up and back straight.
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Step:8 Continue descending until your thighs are parallel to the ground or slightly below.
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Step:9 Pause for a moment at the bottom, then push through your heels to return to the starting position.
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Step:10 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
