Smith Machine Squat.

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.

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.

Questions, answered.

What is the Smith Machine Squat?

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

What muscles does the Smith Machine Squat work?

The Smith Machine Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Smith Machine Squat?

You need a Smith machine to perform the Smith Machine Squat.

How many sets and reps should I do for the Smith Machine Squat?

A typical prescription for the Smith Machine Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Smith Machine Squat good for beginners?

Yes. The Smith Machine Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.