Smith Squat

Smith Squat


This exercise is a variation of the traditional squat that uses a Smith machine. The barbell is fixed on a track, allowing for a more controlled movement and potentially heavier weights to be lifted. It targets the lower body muscles, including the quads, glutes, and hamstrings.

Muscle Group

Equipment Required

Smith Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold a barbell across your upper back, resting it on your traps.
  3. Engage your core and keep your chest up as you begin to lower your body down into a squat.
  4. Bend your knees and push your hips back as if you were sitting down in a chair.
  5. Lower your body until your thighs are parallel to the ground.
  6. Pause for a moment, then push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of reps.

Smith Squat Form & Visual

Smith Squat

Smith Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and calves
  • Allows for a controlled range of motion and proper form with the assistance of the Smith machine
  • Can be easily modified for different fitness levels by adjusting the weight or depth of the squat
  • Improves overall lower body strength and power
  • May also improve core stability and balance

Smith Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Smith Squat Variations & Alternatives