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Glutes · Intermediate

Smith Machine Figure Four Squat

Unilateral Smith-machine figure-four squat combining loaded hip flexion with substantial balance and knee-control demand.

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Smith Machine Figure Four Squat demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith bar across the upper back and stand on one leg with the supporting foot firmly planted.
  2. 02Cross the opposite ankle over the supporting thigh to form a figure-four position.
  3. 03Sit the hips back and bend the standing knee while keeping the crossed knee open.
  4. 04Descend only as far as you can maintain balance, a level pelvis, and good knee alignment.
  5. 05Drive through the supporting foot to rise, complete the repetitions, and switch sides.

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Variations

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

Easier regressionSmith Machine Back Squat (Glute Dominant)

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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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