How to perform Smith Machine Hack Squat with proper form

Setup

1. Position the Smith machine bar at shoulder height.
2. Stand facing the bar, with feet shoulder-width apart.
3. Step under the bar, resting it on your upper traps.

Foot Placement

1. Place feet on the platform, slightly wider than shoulder-width.
2. Your toes should point slightly outward.

Starting Position

1. Unlock the Smith machine bar by rotating it backward.
2. Engage your core and maintain a neutral spine.

Squatting Motion

1. Lower your body by bending at the knees and hips.
2. Keep your back straight and chest up.
3. Descend until your thighs are parallel to the ground or slightly below.

Ascending

1. Push through your heels to return to the starting position.
2. Ensure your knees track over your toes and do not cave in.

Breathing

• Inhale as you lower down.
• Exhale as you push back up.

Tips

• Keep your weight distributed evenly through your feet.
• Avoid using momentum; focus on controlled movements.
• Adjust the bar height if necessary for comfort and safety.