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Exercise 1434 · REF RGLscZM

Smith Low Bar Squat exercise animation

Smith Low Bar Squat

Category
Upper Legs
Equipment
Smith Machine
Target
Glutes

Lowering the bar position onto the rear delts rather than the traps shifts a squat toward more hip involvement and forward torso lean, the same low-bar mechanics powerlifters use for max strength — done here in a Smith machine, which fixes the bar path and removes some of the balance demand a free low-bar squat has. It's a way to practice the position without the added technical challenge of a moving bar. Hip drive still has to come from you; the machine only controls the bar.

How to Do the Smith Low Bar Squat

  1. Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
  2. Stand with your feet shoulder-width apart, toes slightly turned outwards.
  3. Step under the bar and position it across your upper back, resting it on your traps.
  4. Grip the bar with your hands slightly wider than shoulder-width apart.
  5. Unrack the bar by straightening your legs and stepping back from the rack.
  6. Take a deep breath and brace your core.
  7. Initiate the squat by pushing your hips back and bending your knees.
  8. Lower your body until your thighs are parallel to the ground or slightly below.
  9. Keep your chest up and your back straight throughout the movement.
  10. Drive through your heels to stand back up, extending your hips and knees.
  11. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Low Bar 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

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