Smith Machine Squat
Set the bar across your upper back and take a stance that lets you squat comfortably in the Smith path, often with the feet slightly forward. Brace the torso, lower until thighs reach at least parallel while knees track over the toes, then drive through the mid-foot to stand back up.
Updated
Primary muscles: Quadriceps, Glutes. Supporting muscles: Hamstrings, Core. Equipment: Smith machine.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the Smith bar across the upper back and step the feet slightly forward of the hips.
- Unrack the bar and brace the core.
- Sit down between the hips and knees with the knees tracking over the toes.
- Reach the deepest position you can hold without the pelvis tucking hard.
- Drive up through the midfoot until hips and knees are straight.
- Re-rack the bar with the legs straight at the end of the set.
Watch for
- Knees collapsing inward.
- Heels lifting off the platform.
- Forcing depth past what the fixed bar path allows.
Breathing
Inhale and brace before descending, exhale near the top.
Tip
The forward foot position lets you stay balanced under the fixed bar path; if your back rounds, walk the feet a step further out.
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