Smith Machine Squat
Squat, smith machine, quadriceps and glutes
The Smith machine squat is a back squat with the bar fixed on vertical rails. The rails guide the bar, so the quadriceps and glutes can work with less balance needed. It suits beginners and lifters who want a steady, easy to load squat.
Setting up
- Set the bar on the rails at about shoulder height.
- Step under it so it rests on the upper back, hands just outside the shoulders.
- Place the feet shoulder width apart and a little in front of the bar.
- Stand up and turn the bar to unhook it.
How to do a Smith machine squat
- Brace the belly and keep the chest up.
- Squat down until the thighs are about parallel.
- Keep the knees in line with the toes.
- Drive up through the whole foot to stand tall.
- Turn the bar to hook it after the last rep.
Breathing. Breathe in as you lower and breathe out as you stand.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors and hamstrings
Common mistakes
- Feet set directly under the bar. The bar moves straight up and down, so place the feet slightly forward to sit back.
- Knees caving in. They should track over the toes, so push them out as you stand.
- Half depth reps. Partial reps build partial strength, so squat to about parallel.
Easier and harder
- Easier
- Bodyweight Squat
- Harder
- Barbell Back Squat
Guide
