Smith Machine Squat
A guided barbell squat on a Smith machine that targets quadriceps and glutes for lower body strength and hypertrophy; provides stability for beginners to focus on form without balancing demands.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Lower Back, Adductors, Abs
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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Lower Back
4/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
3/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
90-180 seconds
How to Perform
Adjust the Smith machine bar to shoulder height and set safety stops just below your squat depth. Load weight plates, position feet shoulder-width and 3-6 inches forward of the bar, then unrack by twisting.
- Inhale and brace your core while pushing hips back and bending knees to descend.
- Lower until thighs are parallel to the floor, keeping knees tracking over toes.
- Drive through heels to extend hips and knees, exhaling as you ascend.
- Squeeze glutes at the top without locking knees.
- Repeat for reps, then twist to rerack the bar.
Coaching Tips
Form Cues
- Chest up
- Knees over toes
- Drive through heels
- Neutral spine
- Core tight
Breathing
Inhale deeply during descent to brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Descend until thighs are parallel to the floor; ascend to full hip and knee extension without knee lockout.
Safety
Safety Notes
- Always set safety stops before unracking
- Start with light weight to find optimal foot position
- Avoid if acute knee or lower back pain
- Use controlled tempo to prevent joint stress
Spotting
Not typically needed due to built-in safeties; use stops for solo training to catch failed reps safely.
Common Mistakes
- Feet too close to bar causing forward lean
- Knees caving inward
- Rounding back at bottom
- Bouncing off heels
When to Avoid
- Acute knee injuries
- Lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic understanding of squat mechanics
- Comfort with bodyweight squats
Also known as
Guided Barbell Squat, Machine Back Squat
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