Front Squat (Smith Machine)

How to do it

1. Set the bar at shoulder height in the Smith machine and step under it with your feet about shoulder width apart.
2. Rest the bar high on your shoulders and upper chest, hold it with a full grip, and lift your elbows so your upper arms are close to parallel with the floor.
3. Unhook the bar, brace your core and stand tall with your toes turned out slightly.
4. Bend your knees and sit down, keeping your chest up, as low as your mobility allows.
5. Push through your feet to stand back up, then rehook the bar.

Key cues

• Elbows up
• Chest up, torso upright
• Sit straight down
• Knees out over the toes
• Push through your whole foot

Common mistakes

• Elbows dropping so the bar rolls forward
• Leaning forward as you stand up
• Knees caving in
• Cutting depth short

Muscles worked

Primary

Quads, glutes, adductors and lower back

Secondary

Calves, upper back and abs

Equipment

Smith machine and weight plates.

Variations

• Front Squat (Barbell)

  Barbell · Quads, glutes · Squat

• Front Squat (Kettlebell)

  Kettlebell · Quads, glutes · Squat

References

1. StrengthLog: Smith Machine Front Squat
2. BarBend: Front Squat