Scan to open on your phonegymvim.app/exercises/smith-machine-squat

Smith Machine Squat 8s · no sound

Smith Machine Squat

A back-racked squat on a Smith machine, where the guided bar path removes most of the stabilizing work.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Squat
Share

How to do it

  1. Set the Smith bar just below shoulder height with the safety stops above knee level.
  2. Step under the bar so it rests at the base of your traps and grip the bar evenly.
  3. Place your feet slightly ahead of the bar at about shoulder width.
  4. Rotate your wrists to unrack the bar and brace your trunk.
  5. Push your hips back and bend your knees together until your thighs reach parallel.
  6. Drive through the whole foot and extend your hips and knees to return to standing.

Common mistakes

  • Setting the bar low on the back, which fights the vertical rail and strains the shoulders.
  • Placing the feet directly under the bar, which forces the knees forward and the torso down.
  • Letting the knees track inside the second toe as you drive out of the bottom.
  • Leaning on the fixed bar path and losing trunk bracing, which rounds the lower back.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Pause Squat Beginner Pause Squat Quads Bodyweight Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell

Similar exercises

Belt Squat Beginner Belt Squat Quads Machine Machine Hack Squat Beginner Machine Hack Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine Pendulum Squat / V-Squat Beginner Pendulum Squat / V-Squat Quads Machine

Good to know

What muscles does the Smith Machine Squat work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Smith Machine Squat?
It uses a machine. Without it, the Kettlebell Goblet Squat and the Pause Squat train the same muscles the same way.
Is the Smith Machine Squat good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod