Smith Front Squat

Smith Front Squat


This exercise involves holding a barbell in front of the body and squatting down until the thighs are parallel to the ground. It primarily targets the quadriceps, but also engages the glutes and core muscles. The Smith machine provides added stability and support during the movement.

Muscle Group

Equipment Required

Smith Front Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Step under the barbell on the Smith machine and position it across your upper back, just below your neck.
  3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
  5. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of repetitions.

Smith Front Squat Form & Visual

Smith Front Squat

Smith Front Squat Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves core stability and balance
  • Increases overall lower body strength and power
  • Can improve athletic performance in sports such as basketball, football, and track and field
  • May help prevent knee injuries by strengthening the muscles around the knee joint

Smith Front Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Smith Front Squat Variations & Alternatives