Smith Machine Squat tutorial
The Smith machine squat is a barbell squat where the bar travels on the machine's fixed rails. The guided path makes balance easier and lets you focus on the quads and glutes. It suits beginners not yet confident with free squats or anyone training without a spotter.
How to perform
- Set the bar just below shoulder height and step under it.
- Rest the bar on your upper traps and grip it slightly wider than your shoulders.
- Place your feet shoulder-width apart and slightly in front of the bar.
- Unhook the bar by rotating it and brace your core.
- Sit your hips back and down until your thighs are parallel to the floor.
- Drive up through your feet and, at the end of the set, rotate the bar back onto the hooks.
Breathing: Inhale on the way down and exhale on the way up.
Key tips
- Place your feet so your shins stay nearly vertical at the bottom.
- Set the machine's safety stops at a suitable height before starting.
- Keep your back flat and chest up.
Common mistakes
- Placing the feet directly under the bar, which stresses the knees
- Knees caving in on the way up
- Not fully unhooking the bar or forgetting to rehook it at the end
Safety: People with knee or back pain should start light with a shorter range, or begin with bodyweight box squats.
Legs (quads)Primary muscle
MachineEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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