Legs / Beginner / Compound (multi-joint)

Smith Machine Squat

A back squat with the bar guided by a Smith machine, building the quads and glutes.

At a glance

Primary

Quads, Glutes

Secondary

Hamstrings, Adductors

Equipment

Smith machine

Movement pattern

Squat

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Set the Smith bar at shoulder height and position it across your upper back.
2. Place your feet shoulder-width apart, slightly in front of the bar.
3. Unrack and squat down until your thighs are about parallel to the floor.
4. Drive through your heels to return to standing.

Tips

• Keep your knees tracking over your toes.
• Keep the chest up.

Common mistakes

• ✗ Feet directly under the bar as in a free squat.

  Why it hurts: The fixed bar path forces the knees far forward and the lower back to bend to keep up.

  ✓ Instead: Place the feet slightly in front of the bar and find the position where the shins and back stay comfortable.

• ✗ Relying on the safety of the machine to go heavy.

  Why it hurts: The rails stop the bar falling, not the knees and back taking a load they are not used to.

  ✓ Instead: Load it like a free squat and set the safety stops just below your lowest point.

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