Back to Homepage
Share |

Please read our guidelines section before attempting any of our smith machine glute exercises.

Smith Machine Hack Squats Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Close Feet Amateur + Tough Glute's / Hamstrings Quadriceps Muscles Strength Mass
Straight Feet Amateur + Strong Glute's / Hamstrings Quadriceps Muscles Size Mass
Wide Feet Amateur + Strong Glute's / Hamstrings Quadriceps Muscles Mass Size
Exercise Needs
Equipment Needed A smith machine and a suitable amount of weight
Equipment Guide Check out our collection of top quality smith machines
Stretching Exercise Guide Please read our thigh and glute stretching guide before starting
Muscle Group Guide Also see information about the glute muscles

Smith Machine Hack Squats Close Feet Technique Instructions

Close Feet Smith Machine Hack Squats
Close Feet Technique - Start by removing the weight from the bar and twist the bar lowering it all the way to the floor. Re attach the weight and stand inside the smith machine facing away from the bar. Stand with your feet no more than a few inches apart facing forwards and squat down keeping your back straight to grip the barbell. Grip the bar shoulder width apart with your palms facing away from you. Start the exercise when ready. Exhale as you stand up with the barbell again keeping your back straight not allowing the bar to touch your legs. Keep your arms straight and do not allow your knees to fully lockout. Inhale as you squat back down again keeping your back and arms straight allowing the bar to move freely behind your legs. You can either put the bar down or just allow it to brush the floor before starting the next rep.

Smith Machine Hack Squats Straight Feet Technique Instructions

Straight Feet Smith Machine Hack Squats
Straight Feet Technique - As before start by placing the bar onto the floor by removing it from the supports. Stand in the smith machine facing away from the bar with your feet shoulder width apart. Stand with your calf muscles brushing the bar and squat down keeping your back straight to set your grip. Grip the bar in a wide position with your palms facing behind you. Start the exercise when ready. Exhale as you stand up with the barbell again keeping your back straight and solid. Allow the bar to move freely behind your legs but do not allow your knees to fully lockout. Inhale as you squat down in a slow, controlled manner again keeping your back straight and solid. You can either put the bar down completely before starting the next rep or just allow the bar to brush the floor. Maintaining the pressure on the muscle being used will increase the overall benefits of the exercise.

Smith Machine Hack Squats Wide Feet Technique Instructions

Wide Feet Smith Machine Hack Squats
Wide Feet Technique - Finally as before remove the weight from the bar and set it directly onto the floor. Re attach a suitable amount of weight. Stand in the smith machine with your feet anywhere outside shoulder width apart facing away from the bar. Stand with your calf's right near the bar and squat down keeping your back straight. Grip the bar in a wide position with your hands facing away from you. Exhale as you stand up keeping your back straight allowing the bar to move freely behind your knees. Do not allow your knees to fully lockout at the top of the motion as this will maintain pressure on the muscle being used and increase the overall benefits of the exercise. Inhale as you squat back down to the starting position again keeping your back straight and solid. Again you can either put the bar down completely or only allow it to brush the floor. Repeat for the desired number of reps.