Upper Legs Exercise · Smith Machine

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Smith Squat

Category

Upper Legs

Equipment

Smith Machine

Target

Glutes

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Squatting under a fixed vertical bar path removes the need to balance the bar over your midfoot, which lets some lifters push closer to failure safely without a spotter. The trade-off is that a Smith squat doesn't demand the same total-body stabilization a free-bar squat does, so it doesn't build the same transferable strength. It's a reasonable substitute when training alone, not a full replacement for free squatting.

How to Do the Smith Squat

1. Set the smith machine bar at an appropriate height for your squat.
2. Stand with your feet shoulder-width apart, toes turned slightly outward.
3. Position yourself under the bar so it rests on your upper traps and shoulders.
4. Take a wide grip on the bar, hands set a little wider than shoulder width.
5. Brace your core and unrack the bar, stepping back to clear the rack.
6. Keeping your chest up and back straight, begin the squat by bending at the hips and knees.
7. Lower your body until your thighs reach parallel to the floor or slightly below.
8. Pause briefly at the bottom, then drive through your heels to return to the starting position.
9. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.

Muscles Worked

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

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes 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) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Smith Squat work?

The Smith Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.

What equipment do I need for the Smith Squat?

The Smith Squat is done with a smith machine.

What's a good alternative to the Smith 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.