Quads
Smith Machine Hack Squat (Feet Forward)
The Smith Machine Hack Squat (Feet Forward) is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, quads (vastus medialis) 18% and gluteus maximus 14%.
How to do it
- Set the smith bar at shoulder height and place it across your upper back.
- Unhook the bar and walk the feet about half a step in front of the bar line, shoulder-width apart.
- Lean your back slightly into the bar so the torso stays upright.
- Bend the knees and lower until the thighs are about parallel to the floor.
- Press through the whole foot to rise back to the start.
Tips
- The feet-forward stance lets you stay upright like a hack squat machine.
- Keep the whole foot flat and push the knees forward over the toes.
Common mistakes
- Placing the feet so far forward that the heels slide.
- Rounding the upper back off the bar.
- Locking the knees hard at the top.
Muscles worked by the Smith Machine Hack Squat (Feet Forward)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. The machine or bar path takes over most of the trunk work. Guided bar: some back work, less than a free squat. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Smith Machine Hack Squat (Feet Forward) alternatives
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No equipment
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Frequently asked questions
What muscles does the Smith Machine Hack Squat (Feet Forward) work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Smith Machine Hack Squat (Feet Forward) good for beginners?
Yes. The Smith Machine Hack Squat (Feet Forward) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Hack Squat (Feet Forward)?
For example the Decline Squat, Hack Squat and Pendulum Squat. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Hack Squat (Feet Forward) harder?
Add weight or reps, or move on to the Reverse Hack Squat and Single Leg Hack Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
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