Smith Chair Squat
Description
The Smith machine chair squat is a guided squat where you squat down to a box, bench, or chair behind you, lightly touching it before standing back up. The box provides a consistent depth target, teaches proper squat depth, and builds confidence for beginners. The Smith bar removes balance concerns.
Muscle Group
Equipment Required
Smith Chair Squat Instructions
- Place a bench, box, or sturdy chair behind you inside the Smith machine.
- Set the bar at upper-chest height. Step under, rack across upper traps, twist to unrack.
- Feet shoulder-width apart, slightly forward of the bar. Brace core.
- Sit back and down toward the chair. Keep chest tall and knees tracking over toes.
- Lightly touch the chair with your glutes — do not sit down or relax.
- Drive through your feet to stand back up immediately upon contact.
- Twist to re-rack when finished.
- Lower the chair height as mobility and strength improve. Progress to no-chair squats.
Smith Chair Squat Form & Visual
Smith Chair Squat Benefits
- Consistent depth target builds confidence and teaches squat depth
- Guided bar removes balance demand
- Excellent for beginners learning to squat
- Adjustable box height scales difficulty
- Useful for rehabilitation and returning from injury
- Builds the squat pattern without overloading
Smith Chair Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Smith Chair Squat Variations & Alternatives
- Smith Machine Squat (no box)
- Lever Chair Squat
- Bodyweight Wall Squat
- Smith Box Squat (sit briefly)
- Pause Smith Chair Squat
