Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Front Squat
Smith machine front squat that targets quadriceps and glutes to build lower body strength and hypertrophy; guided bar path promotes upright torso and quad emphasis for stable training.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Adductors, Calves, Lower Back, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Abs
5/10Rectus Abdominis
Adductors
4/10Calves
3/10Lower Back
3/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set the Smith machine bar just below shoulder height with safeties below squat depth. Position bar across front deltoids with elbows high, feet shoulder-width and slightly forward.
- Unrack bar by rotating hooks and stepping back slightly.
- Inhale and brace core, lower by bending knees and hips while keeping torso upright.
- Descend until thighs parallel to floor, knees tracking over toes.
- Pause briefly at bottom.
- Exhale and drive through heels to extend hips and knees.
- Return to start with bar over shoulders.
- Rerack after reps by rotating hooks.
Coaching Tips
Form Cues
- Elbows high
- Chest up
- Knees track toes
- Core braced
- Drive through heels
Breathing
Inhale deeply during descent while bracing core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to floor or deepest comfortable point with upright torso and neutral spine; full extension at top without locking knees.
Safety
Safety Notes
- Always set safety catches below lowest position
- Start with light weight to master form
- Avoid if acute knee or wrist issues
- Maintain neutral spine to prevent back strain
Spotting
Not typically needed due to machine safeties; use collars on bar if adding plates.
Common Mistakes
- Leaning forward excessively
- Knees caving inward
- Elbows dropping low
- Using momentum to ascend
When to Avoid
- Acute knee injuries
- Wrist or shoulder impingement
- Lower back strains
Flexibility Needed
- Ankle dorsiflexion for depth
- Shoulder flexion for rack position
Build Up First
- Basic squat technique
- Core bracing proficiency
Also known as
Front Smith Squat, Machine Front Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Squat
Smith Machine
Quads
Smith Machine Sumo Squat
Smith Machine, Plates
Glutes
Smith Machine Front Foot Elevated Split Squat
Smith Machine, Plyometric Box
Quads
Smith Machine Split Squat
Smith Machine
Quads
Smith Machine Sissy Squat
Smith Machine
Quads
Smith Machine Pistol Squat
Smith Machine
Quads
Smith Machine Zercher Squat
Smith Machine
Quads
Smith Machine Feet-Forward Squat
Smith Machine, Plates
Quads
Smith Machine Narrow Stance Squat
Smith Machine, Plates
Quads
Smith Machine Heel Elevated Squat
Smith Machine, Plates
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
