5 Best Smith Hack Squat Alternatives for Glute Development

The Smith Hack Squat is done standing with a Smith machine.

Original Exercise: Smith Hack Squat

Smith Hack SquatPlay demonstration
Primary muscle
Glutes
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Smith Hack Squat
  1. Adjust the barbell on the smith machine to an appropriate height for your body.
  2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  3. Position yourself under the barbell, resting it on your upper traps and shoulders.
  4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  5. Engage your core and keep your chest up as you unrack the barbell.
  6. Take a step back and position your feet slightly wider than shoulder-width apart.
  7. Bend your knees and lower your body down, keeping your chest up and back straight.
  8. Continue descending until your thighs are parallel to the ground or slightly below.
  9. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  10. Repeat for the desired number of repetitions.
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Smith Hack Squat FAQ

What muscles does Smith Hack Squat work?

The Smith hack squat emphasizes the quadriceps and glutes, with secondary involvement from the hamstrings and adductors depending on stance. Biomechanically, a higher foot placement shifts load toward the glutes by increasing hip extension demand, while a narrow stance biases the quads.

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