HyperBody
Exercise library · Legs

Smith Machine Squat.

Compound lower body exercise targeting the quadriceps and glutes with added stability.

BeginnerSmith Machine
Smith Machine Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Position the bar on your upper back or traps and unrack it.

  2. Step 02

    Place your feet slightly forward of the bar, shoulder-width apart.

  3. Step 03

    Keep your chest up and core engaged.

  4. Step 04

    Lower your body by bending your knees and pushing your hips back.

  5. Step 05

    Descend until your thighs are parallel to the floor or deeper.

  6. Step 06

    Drive through your heels to push back up to the starting position.

What separates good from great

Pro cues.

  • Experiment with foot placement to find what feels most natural.

  • Maintain a controlled descent and ascent, avoiding bouncing.

  • Focus on engaging your glutes and quads throughout the movement.