Smith Machine Squat

A squat performed on the Smith machine, using the fixed bar path for added stability while training quads and glutes.

How to do it

1. Set the Smith machine bar at shoulder height and step under it.
2. Position the bar across your upper traps and unrack it.
3. Stand with feet shoulder-width apart, slightly forward of the bar.
4. Descend until your thighs are parallel to the floor.
5. Drive through your heels to return to standing.
6. Repeat for the desired number of reps.

Tips

• Keep your knees tracking in line with your toes.
• Brace your core and keep your chest up throughout the movement.
• Set the safety stops just below your lowest squat depth.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings