Squat · Coached in Recomp

Smith machine squat

The smith machine squat is an intermediate squat exercise for your quads and glutes, using smith machine.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings, Lower back
Equipment
Smith machine
Level
Intermediate
Smith machine squat, starting position
Start
Smith machine squat, end position
Finish

Setup

Set the bar on your upper back with feet slightly in front of your body, about shoulder-width.

How to do it

  1. Unrack by rotating the bar.
  2. Sit down and slightly back, keeping your chest up.
  3. Push up through your whole foot.
  4. Rotate the hooks back onto the pegs at the end.

Coaching cues

  • Feet a little forward so your knees stay comfortable.
  • Brace before each rep.

Common mistakes

  • Feet directly under the bar, which pushes the knees far forward.
  • Relaxing at the bottom.

Make it easier or harder

EasierGoblet squat HarderBarbell back squat

Alternatives to the smith machine squat

Barbell hip thrust Barbell, Flat bench Bulgarian split squat Dumbbells, Flat bench Kettlebell swing Kettlebells Romanian deadlift Barbell Back extension Back extension bench Barbell back squat Barbell, Squat rack