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Glutes · Intermediate

Smith Wide Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Smith Wide Squat demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsAdductorsCore

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 take a wide stance with the toes turned slightly outward.
  2. 02Brace the trunk, keep the chest lifted, and unlock the bar.
  3. 03Sit the hips down between the legs while the knees track in line with the toes.
  4. 04Descend to the deepest position you can control with the feet flat.
  5. 05Drive through the whole foot to extend the hips and knees 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.

Related variationSmith Machine SquatRelated variationSmith Squat to Bench

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Alternatives

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

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