# Squat (Smith Machine)

> A squat with the bar fixed on a Smith machine rail that builds your quads, glutes and lower back.

Page: https://fitnessie.app/exercises/smith-machine-squat/
Type: Smith machine · Squat
Demo video: https://fitnessie.app/demos/squat-smith-machine/f5e6b754ae155ef9.mp4

## 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)](https://fitnessie.app/exercises/back-squat/)
- [Squat (Dumbbell)](https://fitnessie.app/exercises/dumbbell-squat/)

## References

- [StrengthLog: Smith Machine Squat](https://www.strengthlog.com/smith-machine-squat/)
- [Fitbod: Smith Machine Squat](https://fitbod.me/exercises/smith-machine-squat)