Smith Hack Squat
Learn how to do the Smith Hack Squat with proper form and technique. This smith machine exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.
How to Do the Smith Hack Squat
Follow these steps to perform the Smith Hack Squat with correct form:
- 1Adjust the barbell on the smith machine to an appropriate height for your body.
- 2Stand with your feet shoulder-width apart, toes slightly pointed outwards.
- 3Position yourself under the barbell, resting it on your upper traps and shoulders.
- 4Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 5Engage your core and keep your chest up as you unrack the barbell.
- 6Take a step back and position your feet slightly wider than shoulder-width apart.
- 7Bend your knees and lower your body down, keeping your chest up and back straight.
- 8Continue descending until your thighs are parallel to the ground or slightly below.
- 9Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 10Repeat for the desired number of repetitions.
Smith Hack Squat Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 3–5 days
- Weekly Frequency
- 1–2 sessions per week
- Why
- Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Hack Squat?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Hack Squat work?
The Smith Hack Squat primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Smith Hack Squat?
The Smith Hack Squat requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Hack Squat with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Hack Squat?
For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
What are the best sets and reps for the Smith Hack Squat?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Hack Squat best for?
The Smith Hack Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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