Hack Squat (Smith Machine)

Form Cues

• Face away from the Smith machine so the bar is behind you, resting across your upper traps or rear delts.

• Position your feet slightly in front of your body, shoulder-width apart.

• This stance shifts the emphasis heavily onto the quads by allowing you to keep a very upright torso.

• Squat down by bending the knees and pushing them forward while keeping your back straight.

• Go as deep as your mobility allows — aim for at least thighs parallel to the floor.

• Drive up through the balls of your feet, squeezing the quads at the top.

• Keep your core braced throughout.

• Start with light weight to find the right foot position.