Smith Machine Kneeling Squat

HOW TO DO IT

1. 1Set the Smith machine bar at shoulder height and place a padded mat under it.
2. 2Kneel on the mat with knees about shoulder-width apart, facing away from the bar.
3. 3Rest the bar across your upper traps and grip it firmly with your torso upright.
4. 4Brace your core, then push your hips back toward your heels until you feel a stretch in your glutes.
5. 5Drive your hips forward to return to the tall-kneeling position, squeezing your glutes at the top.

COMMON MISTAKES

• Letting the knees slide forward instead of keeping them planted.
• Rounding the lower back at the bottom of the movement.
• Using too much weight and losing an upright torso.
• Bouncing out of the bottom instead of controlling the descent.

TIPS

• Keep your torso upright and avoid leaning forward as you lower.
• Push your hips straight back, not down, to target the glutes.
• Squeeze your glutes hard at the top of each rep.
• Keep your knees stationary on the pad throughout.

SAFETY

• Avoid if you have knee or lower back issues; consult a professional.
• Ensure the Smith machine safety stops are set to catch the bar if you fail.

DETAILS

Muscles

GlutesHamstrings

Equipment

Smith MachineMat

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Legs

Both

Body position

Kneeling