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Exercise guide
Smith Machine Squat
A squat performed on the Smith machine, using the fixed bar path for added stability while training quads and glutes.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Set the Smith machine bar at shoulder height and step under it.
- Position the bar across your upper traps and unrack it.
- Stand with feet shoulder-width apart, slightly forward of the bar.
- Descend until your thighs are parallel to the floor.
- Drive through your heels to return to standing.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- 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.