Smith Hack Squat
A Smith machine alternative to the Hack Squat machine, focusing on the vastus lateralis and glutes. It provides a guided path for safe, heavy leg training.
Exercise Details
- Level
-
Intermediate
- Body Area
- lower
- Type
- squat
- Mechanics
- Compound
Setup
Position the bar on your shoulders and step your feet well in front of the bar. Lean your back slightly against the bar to maintain an upright posture.
Instructions
1. Descend slowly by bending your knees while keeping your back in contact with the bar.
2. Go as low as mobility allows.
3. Push through the midfoot to ascend.
4. Maintain a neutral spine and braced core.
5. Keep constant tension.
Common Mistakes
1. Heels lifting off the floor.
2. Hips rising faster than the shoulders.
3. Locking the knees aggressively at the top.
