Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundMachine
Smith Hack Squat
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 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.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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