Smart Workout Diary

Smith Machine Hack Squat

The Smith Machine Hack Squat is a squat variation performed with the bar positioned behind the body and the feet set slightly forward. It primarily trains the quadriceps while also working the glutes and hamstrings. The fixed bar path can help build lower-body strength and muscle while allowing controlled squat practice.

Demonstration

Smith Machine Hack Squat — demonstration 1
Smith Machine Hack Squat — demonstration 2

Instructions

  1. Set the bar height so you can stand beneath it with the bar resting comfortably across the upper back, behind your body. Set the safety stops just below your intended lowest position.
  2. Stand facing away from the Smith machine, place your feet about shoulder-width apart and slightly forward, then grip the bar securely at your sides.
  3. Brace your abdomen, keep your chest lifted, and unlock the bar. Keep your heels planted and your knees tracking in the same direction as your toes.
  4. Lower under control by bending the knees and hips until you reach a comfortable depth without the pelvis tucking excessively or the heels lifting.
  5. Drive through the mid-foot and heels to extend the knees and hips, returning to a tall position without forcefully locking the knees. Re-engage the hooks before stepping away.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Start light until you can maintain a stable foot position and smooth knee tracking throughout the range of motion.
  2. Keep pressure across the whole foot, with an emphasis on the mid-foot and heel; do not let the heels rise.
  3. Use a depth that keeps your pelvis and lower back controlled, then increase range gradually as comfort and mobility allow.
  4. Keep the movement deliberate on both the descent and ascent; avoid bouncing out of the bottom position.
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