SPLYT · Workouts · Routines · Exercises · Tools
Quads · Smith machine · Beginner

How to do Smith Full Squat

The smith full squat is a compound lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The smith machine provides stability, making it accessible to those who may not be comfortable with free-weight squats, but still requires proper form and core engagement.

Smith Full Squat demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Smith machine
Level
Beginner
Category
Legs

How to do Smith Full Squat, step by step

  1. Set up the smith machine with the barbell at shoulder height.
  2. Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Step under the bar and position it across your upper back, resting on your traps.
  4. Grip the bar with your hands slightly wider than shoulder-width apart.
  5. Unrack the bar and take a step back, maintaining a stable stance.
  6. Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
  7. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
  8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
  9. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Smith Full Squat →

Muscles worked

Smith Full Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Smith Full Squat in SPLYT

Smith Full Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More quad exercises

All 114 quad exercises →

More with a smith machine

Every smith machine exercise → · The full exercise library →