Smith Machine Squat

How to Perform the Smith Machine Squat

Position the Smith Machine bar across your upper traps or rear deltoids, depending on your preferred bar position.
Stand with your feet shoulder-width apart, slightly in front of the bar (feet can be 6-12 inches forward of where they would be in a free squat).
Unrack the bar by twisting the safety hooks and stand upright with your core braced.
Initiate the squat by pushing your hips back and bending your knees simultaneously.
Descend until your thighs are at least parallel to the floor, keeping your chest up and your back flat.
Drive through your heels and midfoot to press yourself back up to the starting position.
Squeeze your quads and glutes at the top and repeat for the prescribed number of repetitions.

Placing the feet directly under the bar like a free squat

Walk your feet slightly forward so that the fixed bar path allows you to squat deep without your knees being restricted.

Relying entirely on the machine and neglecting core engagement

Keep your core braced throughout the movement as if performing a free squat for better muscle activation and safety.

Not reaching adequate depth

Descend until your thighs are at least parallel to the floor; the Smith Machine's stability should make this easier, not harder.

✓Allows heavy squatting without a spotter with the ability to rack the bar at any point
✓Effective for beginners learning squat depth and mechanics in a stable environment
✓Can isolate the quads or glutes more effectively by adjusting foot position

●Experiment with foot placement; feet further forward targets the glutes and hamstrings more, feet closer to the bar targets the quads.
●Use the Smith Machine squat to train to failure safely by twisting the safety hooks at any point.
●Pair with free-weight squats in your program rather than using it as a complete replacement.

Strength

4-5 sets of 3-5 reps at 80-90% effort

Hypertrophy

3-4 sets of 8-12 reps at 65-75% effort

Endurance

2-3 sets of 15-20 reps at 50-60% effort

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