Smith Machine Squat
A fixed-path squat using the Smith machine that heavily targets the glutes and quadriceps. It is utilized to build lower body strength and hypertrophy with increased stability.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Calves, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Vastus Lateralis, Vastus Medialis
Adductors
6/10Adductor Magnus
Hamstrings
5/10Biceps Femoris
Calves
4/10Soleus
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets.
How to Perform
Set the safety stoppers and position the bar on your upper back or traps, just below the neck. Place your feet slightly forward of the bar path, roughly shoulder-width apart, and unlock the safety catches.
- Initiate the movement by bending the hips and knees simultaneously.
- Squat down slowly, maintaining an upright torso, until your thighs pass parallel.
- Keep your knees tracking directly over your feet throughout the descent.
- Drive upward through your whole foot by extending your hips and knees powerfully.
- Lock out fully at the top, returning to the starting standing position.
Coaching Tips
Form Cues
- Feet slightly forward.
- Drive through your heels.
- Chest up and proud.
- Knees track out.
- Squat below parallel.
Breathing
Inhale deeply and brace your core before the descent; exhale as you push past the sticking point on the way up.
Tempo
3-0-1
Range of Motion
Descend until the top of the thighs are just below parallel to the floor. Achieve full hip and knee extension at the top.
Safety
Safety Notes
- Always use the safety stops set just below your lowest desired squat depth.
- Re-rack the bar immediately if form fails or you feel unstable.
- Ensure the bar is securely locked before unracking.
Spotting
Not recommended; the fixed bar path makes spotting difficult. Use the safety catches or hooks provided on the machine.
Common Mistakes
- Allowing knees to collapse inward.
- Lowering too quickly and losing control.
- Failing to squat to adequate depth.
- Bouncing out of the bottom position.
When to Avoid
- Acute lower back pain.
- Severe knee joint instability or pain.
Flexibility Needed
- Sufficient ankle dorsiflexion.
Build Up First
- Basic understanding of the squat pattern.
Also known as
Smith Squat, Fixed Bar Squat
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