Squat (Smith Machine)

How to do it

1. Set the bar on your upper back and step your feet about shoulder width, directly under the bar.
2. Unrack the bar and keep your heels down.
3. Squat down under control until your thighs are about parallel to the floor.
4. Stand back up to the top.

Key cues

• Bar on the upper back
• Feet under the bar, heels down
• Chest up, neutral spine
• Knees track out over the toes

Common mistakes

• Letting the knees cave in
• Lifting your heels
• Relying on the machine and losing a braced, neutral spine

Muscles worked

Primary

Quads, glutes, adductors and lower back

Secondary

Calves

Equipment

Smith machine.

Variations

• Squat (Barbell)

  Barbell · Quads, glutes · Squat

• Squat (Dumbbell)

  Dumbbell · Quads, glutes · Squat

References

1. StrengthLog: Smith Machine Squat
2. Fitbod: Smith Machine Squat