Smith hack squat

How to do it

1. 1Adjust the Smith machine bar to a height appropriate for your body.
2. 2Stand with your feet shoulder-width apart, toes pointed slightly outward.
3. 3Position yourself under the bar, resting it across your upper traps and shoulders.
4. 4Grip the bar with an overhand grip slightly wider than shoulder-width apart.
5. 5Brace your core and keep your chest up as you unrack the bar.
6. 6Step back and place your feet slightly wider than shoulder-width apart.
7. 7Bend your knees and lower your body, keeping your chest up and back straight.
8. 8Continue descending until your thighs are parallel to the floor or slightly below.
9. 9Pause for a moment at the bottom, then drive through your heels to return to the starting position.
10. 10Repeat for the desired number of repetitions.

More glutes exercises

• Barbell romanian deadliftBarbell
• Band hip liftResistance band
• Twist hip liftBodyweight
• Jump squatBodyweight
• Barbell lungeBarbell
• Kettlebell lunge pass throughKettlebell
• Smith sprint lungeSmith machine
• Iron cross stretchBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.