Smith Hack Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Smith Machine Hack Squat
Visualised Target Muscle Groups
Front
Back
How to: Smith Hack Squat
- Stand upright in the Smith machine with your back against the pad.
- Position your feet shoulder-width apart on the platform.
- Lower your body by bending your knees.
- Keep your torso upright and ensure your knees don't extend beyond your toes.
- Push through your heels to return to the starting position.
Common Mistakes
- Letting knees go past toes.
- Rounding the back during the squat.
- Not engaging the core.
Modifications
- Use a lower weight to focus on form.
- Perform the squat without the machine for better balance.
Tips
- Keep your feet shoulder-width apart.
- Engage your core to maintain balance.
- Lower your body until your thighs are parallel to the ground.
Smith Hack Squat Alternatives
Tags
squat
glutes
legs
strength training
machine exercise
lower body
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