Smith Machine Hack Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Machine
HOW TO PERFORM
- Set the Smith machine bar at shoulder height, step under it with the bar across the upper back and place the feet a step forward of the bar, about shoulder width.
- Turn the wrists to free the hooks, brace, and lean back slightly into the bar.
- Squat down under control until the thighs are about parallel, keeping the whole foot down.
- Drive back up without harshly locking the knees, and turn the wrists to hook the bar after the last rep.
FORM TIPS
- Set the safety stops just below the bottom of your range so a failed rep cannot pin you.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Adductors
- Abs
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.