How to do the Smith Hack Squat
Smith Hack Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Smith Hack Squat demonstration · © GymiaFit
Smith Hack Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Hack Squat step by step
- 1Adjust the barbell on the smith machine to an appropriate height for your body.
- 2Stand with your feet shoulder-width apart, toes slightly pointed outwards.
- 3Position yourself under the barbell, resting it on your upper traps and shoulders.
- 4Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 5Engage your core and keep your chest up as you unrack the barbell.
- 6Take a step back and position your feet slightly wider than shoulder-width apart.
- 7Bend your knees and lower your body down, keeping your chest up and back straight.
- 8Continue descending until your thighs are parallel to the ground or slightly below.
- 9Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 10Repeat for the desired number of repetitions.
Smith Hack Squat — questions
What muscles does the Smith Hack Squat work?
The Smith Hack Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith Hack Squat?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Hack Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Hack Squat?
Smith Front Squat (clean Grip), Smith Full Squat, Smith Leg Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Hack Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.