Quadriceps exercise

Smith Machine Squat

How to do the Smith Machine Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Set the bar of the Smith machine to just under shoulder height. Stand under the bar, with the bar running across the back of your shoulders, and grasp it at both sides. Your feet should be shoulder-width apart and pointing slightly out to the sides. Rotate the bar to unlatch it…
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Illustration showing the Smith Machine Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Smith machine Smith machine
Technique

How to do the Smith Machine Squat

  1. 1 Set the bar of the Smith machine to just under shoulder height. Stand under the bar, with the bar running across the back of your shoulders, and grasp it at both sides. Your feet should be shoulder-width apart and pointing slightly out to the sides.
  2. 2 Rotate the bar to unlatch it from the rails.
  3. 3 Keeping your torso upright, inhale as you squat down by simultaneously pushing your hips backward and bending your knees forward. Descend until your thighs are at least parallel with the floor.
  4. 4 Exhale as you stand and push the bar back up to the starting position, driving through your heels.
  5. 5 Repeat for the prescribed number of repetitions. Once finished, rotate the bar to latch it back on to the rails.