Smith Squat

Description

The Smith machine squat is a guided-bar squat where the barbell travels along fixed vertical or near-vertical rails. The fixed bar path removes the need for stabilization, allowing you to push the quads or glutes with greater isolation and security. It is useful for hypertrophy work, beginners learning to squat with reduced balance demand, and lifters returning from injury.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Smith Machine

Smith Squat Instructions

Set the safety stops on the Smith machine just below where you would be at the bottom of your squat. Set the bar at upper-chest height.
Step under the bar and rest it across your upper traps. Twist the bar to unrack it.
Set your feet shoulder-width apart, with your feet positioned slightly forward of the bar — typically 6 to 12 inches in front of where they would be in a free squat. This setup biases the quads and protects the lower back.
Brace your core, take a deep breath, and pull your chest tall.
Bend at the knees and hips together, descending until your hip crease drops below the top of your knee.
Drive through your full foot to stand back up, keeping the bar moving along the fixed track.
At the top of the final rep, twist the bar to re-engage the safety hooks before stepping out.
Adjust foot position forward to bias the quads or directly under the bar to bias the glutes and hamstrings.