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Quads · Smith machine · Beginner

How to do Smith Squat

The smith squat is a lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The guided bar path of the smith machine provides stability, making it suitable for those learning proper squat form or looking to focus on muscle activation without balancing a free barbell.

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

How to do Smith Squat, step by step

  1. Set up the smith machine with the barbell at an appropriate height for your squat.
  2. Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Position yourself under the barbell, resting it on your upper traps and shoulders.
  4. Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
  5. Engage your core and unrack the barbell, stepping back to clear the rack.
  6. Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
  7. Lower your body until your thighs are parallel to the ground or slightly below.
  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 Squat →

Muscles worked

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

Track Smith Squat in SPLYT

Smith 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.

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More quad exercises

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Every smith machine exercise → · The full exercise library →