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Exercise 1433 · REF lFhb2Rw

Smith Front Squat (clean Grip) exercise animation

Smith Front Squat (clean Grip)

Category
Upper Legs
Equipment
Smith Machine
Target
Glutes

Racking the bar in a clean grip across the front of the shoulders shifts a squat's demand forward onto the quads and upper back, and doing it in the Smith machine removes the balance challenge of keeping a front-loaded bar from rolling off the shoulders. It's a way to build front squat positioning and quad strength without wrist and shoulder mobility being the limiting factor. Keep the torso upright — that's the whole point of the front-loaded position.

How to Do the Smith Front Squat (clean Grip)

  1. Set up the smith machine with the barbell at shoulder height.
  2. Stand facing the barbell with your feet shoulder-width apart.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
  5. Keep your chest up, back straight, and core engaged.
  6. Lower your body by bending at the knees and hips, as if sitting back into a chair.
  7. Continue lowering until your thighs are parallel to the ground or slightly below.
  8. Pause for a moment, then push through your heels to return to the starting position.
  9. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Front Squat (clean Grip) primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

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 Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

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

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 Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Smith Front Squat (clean Grip) work?
The Smith Front Squat (clean Grip) primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Smith Front Squat (clean Grip)?
The Smith Front Squat (clean Grip) is done with a smith machine.
What's a good alternative to the Smith Front Squat (clean Grip)?
If you don't have access to a smith machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.