PlanWorkouts

Exercise 0750 · REF Gu2rNJd

Smith Chair Squat exercise animation

Smith Chair Squat

Category
Upper Legs
Equipment
Smith Machine
Target
Quads

This is a squat to a bench or chair height using the Smith machine's fixed bar path, which gives lifters a consistent depth target and a safety catch if they can't stand back up. It's a common regression for beginners building squat confidence or for lifters training around knee issues where an uncontrolled free squat feels risky. The chair also enforces a controlled bottom position rather than an uncontrolled drop.

How to Do the Smith Chair Squat

  1. Adjust the height of the smith machine bar to a comfortable position.
  2. Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Place the barbell across your upper back, resting it on your traps.
  4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
  5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Pause for a moment, then push through your heels to return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Chair Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have smith machine? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Smith Chair Squat work?
The Smith Chair Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Smith Chair Squat?
The Smith Chair Squat is done with a smith machine.
What's a good alternative to the Smith Chair Squat?
If you don't have access to a smith machine, the All Fours Squad Stretch targets the same quads using body weight instead.