Smith Full Squat
Description
The Smith machine full squat is performed in the fixed vertical bar path of a Smith machine, with a deep range of motion that goes well past parallel. The fixed path lets you focus on leg drive without balance demands and the deep range maximally targets the quads and glutes through a long stretch.
Muscle Group
Equipment Required
Smith Full Squat Instructions
- Set the Smith machine bar at upper back height.
- Step under the bar and position it across your traps.
- Walk your feet slightly forward of the bar so they are in front of your shoulders.
- Unrack the bar by rotating your wrists and standing up.
- Brace your core and slowly squat down through a deep range.
- Continue lowering until your hips are below parallel.
- Drive up through your heels to stand back to the starting position.
- Lock out the bar and rotate to re-rack when finished.
Smith Full Squat Form & Visual
Smith Full Squat Benefits
- Fixed bar path removes balance demands
- Deep range maximally stretches quads
- Allows focus on leg drive without form concerns
- Heavier loading possible for many lifters
- Beginner-friendly squat variation
- Useful for hypertrophy training
Smith Full Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Smith Full Squat Variations & Alternatives
- Barbell Back Squat
- Smith Machine Squat
- Goblet Squat
- Hack Squat
