Smith Hack Squat
Also known as: smith machine hack squat
The point of Smith Hack Squat is strength you can feel outside the gym; a guided vertical bar path is how it gets there.
How to do Smith 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.
Smith Hack Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Hack Squat Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Smith Hack Squat
Swap Smith Hack Squat For
Smith Hack Squat — Frequently Asked Questions
How do you do the Smith 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Hack Squat work?
The Smith Hack Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Hack Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Hack Squat good for beginners?
Not usually. The Smith Hack Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Hack Squat?
Try the Dumbbell Single Leg Deadlift, Barbell Romanian Deadlift or the Kettlebell Turkish Get Up (squat Style). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Hack Squat the same as the smith machine hack squat?
Yes. The Smith Hack Squat is also commonly called the smith machine hack squat. Different gyms and training programs label it differently, but "smith machine hack squat" refer to this same movement.
