Smith Hack Squat

Smith Hack Squat


This exercise is a variation of the traditional squat that targets the quadriceps, hamstrings, and glutes. It involves using a hack squat machine with a barbell placed behind the legs, allowing for a more controlled and isolated movement. The exercise is named after its creator, bodybuilder and powerlifter, George Hackenschmidt.

Muscle Group

Equipment Required

Smith Hack Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell behind your legs and grasp it with an overhand grip, with your hands slightly wider than shoulder-width apart.
  3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. Continue lowering until your thighs are parallel to the ground.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of repetitions.

Smith Hack Squat Form & Visual

Smith Hack Squat

Smith Hack Squat Benefits

  • Targets the quadriceps, hamstrings, and glutes for overall lower body strength and development
  • Allows for a greater range of motion compared to traditional squats
  • Places less stress on the lower back and knees
  • Can be performed with a variety of equipment, including a barbell, dumbbells, or a Smith machine
  • Can be modified to target specific areas of the lower body, such as the inner or outer thighs

Smith Hack Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves

Smith Hack Squat Variations & Alternatives