Home > Quadriceps Exercises > Smith Machine Squat
Smith Machine Squat
The smith machine squat is a great exercise which you can add to your legs workout to train your quadriceps and glutes. Unlike the regular barbell squat, the use of the smith machine offers a few additional advantages such as:
- You can load more weight. Because the bar is fixed between the two rails you have a much greater amount of stability during the squat and with the machines various lock off points you can have the confidence in squatting more weight.
- A spotter is optional. If you're lifting heavy to build muscle then the barbell squat will always require one or maybe even two spotters to ensure a safe execution of this exercise. The smith machine however, with its various safety features you have the option to perform the exercise without a spotter.
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SMITH MACHINE SQUATS
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Exercise Type
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Primary Movers
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Secondary Movers
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Compound /
Weight Machine
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Quadriceps
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Glutes, Calves, Inner Thighs
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Exercise Description:
1). Begin by locking the bar off at upper chest level and load the weight evenly both ends of the bar. Stand underneath with the bar resting on your upper shoulders and traps behind your neck and set your grip shoulder width apart.
2). With a slight bend in your knees and your feet pointing forward, start squatting by first moving your glutes back and downwards. Continue by bending your knees but be careful not to allow them to move forward beyond your feet.
3). Keeping your head up, your eyes looking forward and your back straight, squat until your upper thighs are slightly below parallel to the floor.
4). Slowly return to the start position avoiding locking out the knees at the top of the movement.
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Video:
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Exercise Tips:
Be careful as to how far down you squat. Number one, if you squat any deeper than parallel you'll be putting a lot more stress on your hamstrings and glutes. And number two, you might not be able to get back up..!
Do not at any point allow your heels to raise of the ground and don't let your knees move forward beyond your feet. Your feet should remain flat on the ground throughout the movement to avoid knee damage.
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Exercise Variations:
Smith machine front squats – With this exercise the barbell is in front of you resting on your front delts whilst your arms arm crossed over gripping the bar, parallel to the floor. From a technical ability stand point this is considered to be a more advanced exercise to perform than the regular smith machine squat and one you should only do when comfortable doing the regular squat.
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