PlanWorkouts

Upper Legs Exercise · Smith Machine

Smith Full Squat exercise animation

Smith Full Squat

Category
Upper Legs
Equipment
Smith Machine
Target
Glutes

Squatting to full depth in the Smith machine combines the deeper range of motion that recruits more glute and hamstring than a partial squat with the fixed bar path that takes balance out of the equation. It's a good option for building squat depth and confidence before adding a free bar. The trade-off is the same as any Smith squat — the vertical track doesn't perfectly match a natural squat's slight arc.

How to Do the Smith Full Squat

  1. Position the smith machine barbell at shoulder height.
  2. Stand with feet shoulder-width apart, toes turned out slightly.
  3. Step under the bar and rest it across your upper back on your traps.
  4. Grip the bar with hands slightly wider than shoulder-width.
  5. Unrack the bar and step back into a stable stance.
  6. With your chest up and core braced, begin the squat by pushing your hips back and bending your knees.
  7. Lower until your thighs are parallel to the floor, or as far as your flexibility allows.
  8. Hold briefly at the bottom, then drive through your heels to return to start.
  9. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Smith Full Squat primarily targets the Glutes, with Quadriceps 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 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 Full Squat work?
The Smith Full Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Smith Full Squat?
The Smith Full Squat is done with a smith machine.
What's a good alternative to the Smith Full Squat?
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.