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Smith Machine Narrow Stance Squat
A guided machine squat with narrow foot stance that targets quads, glutes, and adductors for lower body strength and hypertrophy; ideal for beginners due to enhanced stability and focus on form.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Adductors, Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Adductors
5/10Adductor Longus, Adductor Magnus
Hamstrings
4/10Biceps Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the Smith machine bar to upper trap height with safeties set below squat depth. Position feet narrow, about 6 inches apart, slightly forward under the bar.
- Unrack the bar by rotating it back, core braced, neutral spine.
- Lower by bending knees and pushing hips back, knees tracking over toes.
- Descend until thighs are parallel to floor or deeper.
- Drive through heels to extend knees and hips, rising to start.
- Rerack the bar after reps by rotating forward.
Coaching Tips
Form Cues
- Chest up
- Knees over toes
- Core tight
- Heels down
Breathing
Inhale during descent while bracing core; exhale forcefully during ascent.
Tempo
2-0-1
Range of Motion
From full hip and knee extension at top to thighs parallel or below to floor at bottom, maintaining neutral spine.
Safety
Safety Notes
- Set safeties to catch bar at bottom
- Avoid knee valgus
- Use controlled tempo
- Position feet forward for path
Spotting
Safeties on machine provide protection; spotter not typically needed but assist unracking if heavy.
Common Mistakes
- Knees caving inward
- Rounding lower back
- Bar on neck
- Insufficient depth
When to Avoid
- Acute knee pain
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic squat form knowledge
- Machine usage familiarity
Also known as
Narrow Stance Smith Squat, Smith Machine Close Stance Squat, Guided Narrow Squat
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