Smith-Machine Hack Squat

1. Set up the Smith Machine with the desired weight. Ensure the bar is set at a height that is appropriate for you to un-rack and re-rack comfortably.

2. Stand with your back facing the bar, feet shoulder-width apart. Position the bar so it rests comfortably on your shoulders or traps, not on your neck.

3. Grip the bar with your hands wider than shoulder-width to secure it.

4. Step forward with your feet, placing them slightly in front of your body. Your toes should be slightly turned out.

5. Inhale, brace your core, and slowly lower yourself by bending at the knees and hips, maintaining an upright chest position as if sitting back into a chair.

6. Descend until your thighs are at least parallel to the floor, or go slightly deeper if your mobility allows and it does not cause discomfort in your knees or lower back.

7. Exhale and drive through the heels to extend your legs, pressing upwards to return to the starting position.

8. Keep your head facing forward, with the spine neutral throughout the movement.

9. Repeat the exercise for the desired number of repetitions and sets.

It is important to properly warm up before performing this exercise and to start with a weight that allows you to maintain good form throughout. Adjust the weight as needed as you gain strength and proficiency with the movement.

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