Smith Machine Front Squat

Body region

• Legs
• Glutes

Equipment

• Smith Machine

Technique

1. Set the Smith bar at upper-chest height and step under it so it rests on the front of the shoulders.
2. Raise the elbows high, unhook the bar and place the feet slightly in front of the bar.
3. Squat down with the torso upright, then drive back up.

Cues

• Set the stops just below your lowest point.
• Keep the elbows up throughout.

Common mistakes

• Dropping the elbows so the bar presses on the wrists.
• Placing the feet directly under the bar so the knees jam forward.

Alternatives

• Barbell Back Squat
• Goblet Squat
• Hack Squat