Smith Machine Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Smith Machine

Technique

1. Set the safety stops just below your bottom position and the bar at upper-chest height.
2. Step under it, rest it on your upper back and place your feet slightly in front of the bar.
3. Unhook the bar by rotating it and squat down until your thighs are about parallel.
4. Push through your feet to stand, then re-hook the bar after the last rep.

Cues

• Find a foot position where your heels stay down and the knees track over the toes.
• Brace as you would with a free bar.
• Always set the safety stops.

Common mistakes

• Feet directly under the bar, which pushes the knees far forward and lifts the heels.
• Leaning back into the bar instead of squatting.
• Locking the knees hard at the top.

Variations

• Smith Machine Sumo Squat

Alternatives

• Barbell Back Squat
• Hack Squat
• Leg Press