How to perform Smith Machine Hack Squat with proper form
Setup
- Position the Smith machine bar at shoulder height.
- Stand facing the bar, with feet shoulder-width apart.
- Step under the bar, resting it on your upper traps.
Foot Placement
- Place feet on the platform, slightly wider than shoulder-width.
- Your toes should point slightly outward.
Starting Position
- Unlock the Smith machine bar by rotating it backward.
- Engage your core and maintain a neutral spine.
Squatting Motion
- Lower your body by bending at the knees and hips.
- Keep your back straight and chest up.
- Descend until your thighs are parallel to the ground or slightly below.
Ascending
- Push through your heels to return to the starting position.
- 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.
Exercises

Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes

Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes

Leg Press, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Overhead Squat, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves

Overhead Squat, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves

Pistol Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Pistol Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Pistol Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Reverse Lunge, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Safety Squat Bar Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Back, Calves

Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Sissy Squat, Bodyweight
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings

Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps

Split Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Step up, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Step up, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Step up, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Step up, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms

Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps

Trap Bar Deadlift, Trap Bar
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Zercher Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps

Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves

Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves

Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps

Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps

Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Hip Thrust, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Hip Thrust, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Hip Thrust, Bodyweight
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Hip Thrust, Leverage Machine
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Plank, Bodyweight
Type: Core
Target: Abs
Synergist: Shoulders, Glutes, Quadriceps
Seated Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves, Quadriceps
Single Leg Hip Thrust, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Single Leg Hip Thrust, Bodyweight
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Single Leg Hip Thrust, Leverage Machine
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves
Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Stiff Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Toes To Bar, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
V Up, Dumbbell
Type: Core
Target: Abs
Synergist: Quadriceps
V Up, Band
Type: Core
Target: Abs
Synergist: Quadriceps
V Up, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps