Hack Squat

This is another variation of the basic Squat that focuses primarily on the quadriceps, or thigh muscles, while using the Smith Machine.


Smith Machine




Glutes, Hamstrings

  • Adjust the bar to a low setting just above your ankles.
  • Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward.
  • With your feet firmly placed on the floor reach down and grasp the bar from behind, with an overhand grip.
  • Lift the bar by extending your hips and knees, taking care not to lock your knees.
  • Lower yourself (squat) down until your thighs are parallel to the floor.
  • Slowly raise yourself up to starting position.

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