Smith Machine Hack Squat
- Primary muscleGlutes
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Positioning your feet well ahead of the bar and leaning back into the rails mimics a hack squat sled where none exists: the Smith machine carries your balance while the knees travel forward, shifting extra work onto the quads. It is the closest substitute when the actual sled machine is taken or missing.
How to do the Smith Machine Hack Squat
- Adjust the barbell on the smith machine to an appropriate height for your body.
- Stand with your feet shoulder-width apart, toes slightly pointed outwards.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and keep your chest up as you unrack the barbell.
- Take a step back and position your feet slightly wider than shoulder-width apart.
- Bend your knees and lower your body down, keeping your chest up and back straight.
- Continue descending until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
Secondary
- Quads — The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without smith machine
Frequently asked questions
What muscles does the Smith Machine Hack Squat work?
The Smith Machine Hack Squat primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Smith Machine Hack Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Smith Machine Hack Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Smith Machine Hack Squat?
If you cannot do the Smith Machine Hack Squat, try the Curtsy Lunge, the Box Bulgarian Split Squat or the Supported Bodyweight Squat. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Smith Machine Hack Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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