Hack Squat (Smith Machine)

A squat variation performed with the bar behind your body on the Smith machine, emphasizing quadriceps with reduced demand on the lower back.

Instructions

1. Set the Smith machine bar to approximately waist height and load it with an appropriate weight.
2. Stand facing away from the machine with your feet shoulder-width apart and slightly forward of the bar.
3. Position the bar behind you at approximately mid-glute level and unlock it from the safety catches.
4. Hold the bar with both hands using an overhand grip, slightly wider than shoulder-width.
5. Keep your torso upright and your head in a neutral position looking forward.
6. Lower your body by simultaneously bending your hips and knees, descending in a controlled manner.
7. Continue until your thighs are approximately parallel to the floor or as low as your mobility allows.
8. Pause briefly at the bottom position.
9. Drive through your heels to extend your hips and knees, returning to the starting position.

Tips

• Keep your torso nearly vertical throughout the movement to maximize quadriceps engagement.
• Push your knees outward as you squat to maintain proper tracking over your toes.
• Keep the bar close to your body for balance and to reduce strain on your lower back.
• Avoid leaning too far forward, as this reduces the emphasis on the quadriceps.
• The hack squat position reduces lower back strain compared to traditional back squats.
• Ensure your knees remain behind or in line with your toes throughout the movement.
• Maintain a neutral spine and engage your core throughout the exercise.