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Legs
Smith Machine Hack Squat
A Smith-machine squat with feet forward of the bar, emphasizing the quadriceps through a guided bar path.
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Target
Legs
Category
Lower body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Set the Smith bar across your upper back, position the safety stops and begin with a light load.
2. Place your feet slightly forward in a stance that lets you keep heels down and knees tracking with toes.
3. Brace and bend your knees and hips to descend through a comfortable controlled range.
4. Drive through your whole feet to stand without forcefully locking your knees, then secure the bar.
Suggested rest: 120 seconds between sets.
Technique
Key form tips
- 1Set the Smith bar across your upper back, position the safety stops and begin with a light load
- 2Place your feet slightly forward in a stance that lets you keep heels down and knees tracking with toes
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.