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Smith Machine Zercher Squat
Anterior-loaded squat variation using a Smith machine bar held in the elbows, targeting quads, glutes, and core to build lower body strength and stability; promotes upright torso for better form focus.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Lower Back, Lats, Biceps, Adductors
Accessory Muscles
Calves
Popularity Score
5
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
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
7/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
4/10Erector Spinae
Lats
3/10Biceps
3/10Adductors
3/10Calves
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set Smith machine bar at waist height with safeties below squat depth. Position bar in elbow crooks, clasp hands, feet shoulder-width, toes out.
- Unrack bar by extending legs and rotating to unlock.
- Inhale and descend by bending hips and knees, keeping torso upright and elbows tucked.
- Lower until thighs parallel to floor, knees tracking over toes.
- Exhale and drive through heels to extend hips and knees.
- Return to start without locking knees.
- Rerack by rotating bar into safeties.
Coaching Tips
Form Cues
- Keep chest up
- Elbows tight to body
- Drive through heels
- Core braced
- Knees track toes
Breathing
Inhale during descent to brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Descend until thighs parallel to floor; ascend to full hip and knee extension without knee lockout.
Safety
Safety Notes
- Use bar pad for arm comfort
- Set safeties to catch failed reps
- Avoid if acute elbow or wrist pain
- Start with light weight
- Maintain neutral spine
Spotting
Not typically needed due to machine safeties; use spotter for unracking heavy loads.
Common Mistakes
- Rounding back
- Elbows flaring out
- Knees caving inward
- Bouncing at bottom
- Incomplete depth
When to Avoid
- Acute elbow injuries
- Lower back pain
- Wrist mobility issues
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexibility for upright torso
Build Up First
- Basic squat form
- Familiarity with Smith machine
Also known as
Smith Zercher Squat, Zercher Squat on Smith Machine, Guided Zercher Squat
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