Target Muscle

    Glutes

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    LegsSmith Machine

    Smith Hack Squat

    The smith hack squat is a lower body exercise performed on a smith machine, targeting the glutes as the primary muscle group, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves squatting with the barbell resting on the upper traps and shoulders, providing stability and support for the movement.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Adjust the barbell on the smith machine to an appropriate height for your body.

    2. 2

      Stand with your feet shoulder-width apart, toes slightly pointed outwards.

    3. 3

      Position yourself under the barbell, resting it on your upper traps and shoulders.

    4. 4

      Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

    5. 5

      Engage your core and keep your chest up as you unrack the barbell.

    6. 6

      Take a step back and position your feet slightly wider than shoulder-width apart.

    7. 7

      Bend your knees and lower your body down, keeping your chest up and back straight.

    8. 8

      Continue descending until your thighs are parallel to the ground or slightly below.

    9. 9

      Pause for a moment at the bottom, then push through your heels to return to the starting position.

    10. 10

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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