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.
Smith Hack Squat Instructions
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Place the barbell behind your legs and grasp it with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- Continue lowering until your thighs are parallel to the ground.
- Push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
Smith Hack Squat Form & Visual
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
Smith Hack Squat Variations & Alternatives
- Smith Hack Squat
- Barbell Hack Squat
- Dumbbell Hack Squat
- Smith Machine Squat
- Front Squat