Legs / Intermediate / Compound (multi-joint)

Smith Machine Hack Squat

A squat holding a Smith machine bar behind the legs that emphasizes the quads.

At a glance

Primary

Quads, Glutes

Secondary

Hamstrings, Adductors, Forearms & grip, Lower back (erectors)

Equipment

Smith machine

Movement pattern

Squat, Knee extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand in a Smith machine with the bar behind your legs and grip it with an overhand grip just outside your hips.
2. Unrack the bar and stand tall with your chest up and arms straight.
3. Bend your knees and hips to squat down until your thighs are about parallel to the floor, keeping the bar close to your legs.
4. Drive through your feet to stand back up.

Tips

• Keep your chest up and back flat.
• Let your knees travel forward over the toes to load the quads.

Common mistakes

• ✗ Feet directly under the bar as in a free squat.

  Why it hurts: The fixed bar path forces the knees far forward and the lower back to bend to keep up.

  ✓ Instead: Place the feet slightly in front of the bar and find the position where the shins and back stay comfortable.

• ✗ Relying on the safety of the machine to go heavy.

  Why it hurts: The rails stop the bar falling, not the knees and back taking a load they are not used to.

  ✓ Instead: Load it like a free squat and set the safety stops just below your lowest point.

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