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Smith Machine Feet-Forward Squat
A squat variation using the Smith machine with feet positioned forward of the bar path, emphasizing quads, glutes, and hamstrings for lower body strength, hypertrophy, and posterior chain development.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Hamstrings
Secondary Muscles
Adductors, Abs, Lower Back, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
4/10Adductor Longus, Adductor Magnus
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Set the Smith machine bar at chest height and load plates. Position feet shoulder-width, 3-6 inches forward of the bar path, then unrack by straightening legs and unlocking hooks.
- Inhale and bend knees while pushing hips back to lower body.
- Keep chest up and knees tracking over toes.
- Descend until thighs parallel to floor.
- Drive through heels to extend knees and hips.
- Squeeze glutes at top without locking knees.
- Exhale as you ascend to start position.
Coaching Tips
Form Cues
- Feet forward under knees.
- Chest up, back neutral.
- Drive through heels.
- Knees track toes.
- Squeeze glutes top.
- Core braced throughout.
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-2
Range of Motion
Lower until thighs parallel to floor or deeper if mobility allows; fully extend hips and knees at top without hyperextension.
Safety
Safety Notes
- Set safety catches above knees.
- Avoid excessive forward foot placement.
- Maintain neutral spine to protect back.
- Ensure knees align with toes.
- Use controlled tempo to prevent shear forces.
- Fixed path may not suit all biomechanics.
Spotting
Smith machine safeties provide protection; spotting unnecessary but assist unracking if needed.
Common Mistakes
- Feet too far forward causing back strain.
- Rounding spine during descent.
- Knees caving inward.
- Incomplete depth.
- Locking knees at top.
- Rushing the movement.
When to Avoid
- Acute lower back pain
- Knee joint issues
- Shoulder impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Thoracic extension
Build Up First
- Basic squat technique
- Core bracing proficiency
- Familiarity with Smith machine
Also known as
Feet Forward Smith Squat, Smith Machine Hack Squat, Forward Foot Smith Squat
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