Description

The smith hack squat is a compound lower body exercise that targets the quadriceps, hamstrings, and glutes.

Starting Position

Start by adjusting the bar height on the smith machine to shoulder level. Step under the bar and position it on your shoulders. Stand with feet about hip-width apart.

Technical Execution

Initiate the movement by bending your knees and lowering your body down towards the ground, keeping your chest up. Lower until your thighs are parallel to the ground. Push through your heels to return to the starting position.

Range of Motion

Focus on a full range of motion, lowering until thighs are parallel to the ground or slightly below.

Variations

Variations include changing foot stance width, foot placement, or using different angles on the smith machine.

Common Mistakes

Common mistakes include rounding the back, using too much weight, and not using a full range of motion.

Practical Advice

Ensure proper foot placement and alignment, engage core muscles, and control the descent to the bottom position.

Additional Notes

This exercise can help improve leg strength and muscle hypertrophy.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

quadriceps

Secondary Muscles