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Glutes · Intermediate

Smith Machine Back Squat (Glute Dominant)

Smith-machine back squat with the feet set slightly forward to emphasize hip extension and the glutes.

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Smith Machine Back Squat (Glute Dominant) demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith machine bar across the upper back and place the feet slightly forward of the bar path.
  2. 02Brace the trunk, keep the feet about shoulder width, and unlock the bar.
  3. 03Sit the hips back and down while allowing the knees to bend under control.
  4. 04Descend to the depth you can maintain with the feet flat and the shins relatively upright.
  5. 05Drive through the heels and midfoot to extend the hips and return to standing.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSmith Machine Figure Four Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Heel-Touch Side-Kick SquatComparable substituteKettlebell Deficit Sumo Squat from Step BoxesComparable substituteWide-Stance Hack Squat

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