Kysero
Try for free

Quadriceps · Intermediate

Smith Machine Back Squat Quad Dominant

Smith-machine back squat with the feet under the bar and a tall torso to emphasize knee flexion and the quadriceps.

View instructionsAll exercises
Back to all exercises
Smith Machine Back Squat Quad Dominant demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Position the Smith bar across the upper back and place the feet under or only slightly in front of the bar.
  2. 02Take a comfortable stance, brace the trunk, and unlock the machine.
  3. 03Lower with a tall torso while allowing the knees to travel forward in line with the toes.
  4. 04Reach the deepest controlled position you can maintain with the heels grounded.
  5. 05Push through the whole foot to extend the knees and return to standing.

Keep exploring

Variations

Browse the full library

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

Related variationSmith Machine Narrow Stance Squat

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder