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Quadriceps · Intermediate

Smith Machine Squat

Guided squat variation using the Smith machine.

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Smith Machine Squat 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. 01Set the Smith bar across the upper back and place the feet where the bar path feels balanced.
  2. 02Unlock the bar and brace before descending.
  3. 03Lower into a squat while the knees track over the toes.
  4. 04Keep the back tight and avoid resting into the machine stops.
  5. 05Press up through the feet and lock the bar only after the final rep.

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Variations

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

Related variationSmith Wide SquatRelated variationSmith Squat to Bench

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Alternatives

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

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

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