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Smith Machine Sissy Squat
Smith machine sissy squat is a quad isolation exercise that emphasizes knee flexion with forward knee travel, targeting rectus femoris and vastus muscles for hypertrophy and strength development.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hip Flexors, Abs
Accessory Muscles
Glutes, Calves
Popularity Score
5
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
Hip Flexors
5/10Iliopsoas
Abs
3/10Rectus Abdominis, Transverse Abdominis
Glutes
2/10Calves
2/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar at shoulder height. Stand facing away, place the bar on your upper back, feet hip-width apart and slightly forward for a lean into the bar.
- Brace your core and keep chest up.
- Lean torso back slightly while driving knees forward over toes.
- Rise onto tiptoes as you bend knees to lower body.
- Descend until knees hover above ground or reach comfortable depth.
- Push through toes to extend knees and return upright.
- Maintain hips aligned with torso throughout.
Coaching Tips
Form Cues
- Knees track over toes
- Core braced tight
- Torso leans back controlled
- Hips stay aligned
- Push through balls of feet
Breathing
Inhale during descent, exhale as you ascend while keeping core braced.
Tempo
3-0-2
Range of Motion
Lower until knees are just above ground or as deep as flexibility allows without pain; extend fully without locking knees.
Safety
Safety Notes
- Avoid if knee pain present
- Use safety catches on machine
- Start with light weight or empty bar
- Maintain neutral spine
- Stop if patellar tendon discomfort occurs
Spotting
Spotting not typically needed due to Smith machine safeties; use pins set at safe height to catch bar if needed.
Common Mistakes
- Allowing hips to push back
- Knees caving inward
- Excessive forward lean causing back arch
- Locking knees at top
When to Avoid
- Knee joint pain
- Patellar tendonitis
- Acute lower back issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Knee flexion range without pain
Build Up First
- Basic squat technique
- Core stability control
Also known as
Machine Sissy Squat, Smith Sissy Squat
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