The Smith machine hack squat primarily loads the quadriceps. In this variation, the bar is held in the hands behind the legs.

Muscle group: Quadriceps

Steps

Set the bar low, just above ankle height. Stand in front of it with feet shoulder-width apart and toes forward. Reach behind your legs to take an overhand grip. Stand by extending your hips and knees without locking your knees. Squat until your thighs are parallel to the floor, then slowly stand again.

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