VARIATIONS
- Smith Machine Front SquatFront rackQuadriceps · Smith Machine
- Bulgarian Split SquatQuadriceps
- Smith Machine Split SquatHamstrings · Quadriceps · Smith Machine
- Smith Machine Kneeling SquatGlutes · Hamstrings · Smith Machine · Mat
- Barbell Full SquatWideGlutes · Quadriceps · Barbell
- Smith Machine Pistol SquatQuadriceps · Smith Machine
Smith Machine Squat
Bar rests across upper traps with feet forward of the bar on a Smith machine.
This compound push movement targets the quadriceps while the fixed bar path provides stability for beginners. It also engages the glutes, hamstrings, and calves with reduced need for balancing.
HOW TO DO IT
- Set the bar to upper chest height and load the desired weight.
- Step under the bar and rest it across your upper traps.
- Place feet shoulder-width apart and slightly forward of the bar.
- Unlock the bar by extending your legs and standing tall.
- Lower your hips until your thighs are just below parallel.
- Drive through your heels to return to the starting position.
COMMON MISTAKES
- Placing feet too directly under the bar.
- Bouncing the bar off the bottom of the squat.
- Letting the knees collapse inward during ascent.
- Rounding the lower back while descending.
TIPS
- Keep your chest up and core braced throughout the movement.
- Push the floor away rather than pulling the bar up.
- Ensure your knees track in line with your toes.
SAFETY
- Always lock the bar securely before stepping out from under it.
- Do not bounce at the bottom depth to avoid knee strain.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Squat
- Load position
- On the back
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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Ratings
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