Machine exercise

Smith Machine Squat form, muscles worked, and workout tracking

The Smith machine squat is a barbell squat performed on fixed vertical rails, loading the quadriceps and glutes with the balance component largely removed. Lifters use it to isolate the legs with adjustable foot placement, train safely to failure without a spotter thanks to the built-in catch hooks, and maintain leg volume when free-weight squatting is limited by injury or fatigue.

Smith Machine Squat illustration

How to do Smith Machine Squat

  1. 1Set the bar at shoulder height, step under it so it rests across your upper traps, and place your feet slightly in front of the bar line, shoulder-width apart.
  2. 2Rotate the bar to release the hooks, inhale deeply, and brace your core.
  3. 3Sit down and slightly back until your thighs reach at least parallel, keeping your knees tracking over your toes.
  4. 4Avoid letting your heels rise or your lower back round at the bottom.
  5. 5Exhale as you drive through your whole foot to stand, and re-hook the bar only after completing all reps.

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Track Smith Machine Squat in Plates

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