Smith Machine Squat

Muscles Smith Machine Squat Works

Muscles used

• Quadsfront of the thighs from above the knees toward the hips
• Glutesthe large muscles that make up your butt
• Hamstringsback of the thigh from the glutes to behind the knee
• Coremuscles around the abs, lower back, and pelvis
• Hip abductorsouter hip muscles that help keep the knees tracking outward

Main muscleWith the Smith machine bar on your shoulders, squat down and stand back up along the fixed path. The main muscles driving this movement are your quads and glutes. Your quads straighten your knees, and your glutes extend your hips to bring you up.

Supporting musclesYour hamstrings assist hip extension, your core supports the bar and keeps your torso stable, and your hip abductors help keep your knees from caving inward.

How it should feelAs you push through your whole foot, your quads and glutes should tighten together. At the top, your glutes should help finish the rep.

Signs you're offIf your knees cave in or only your lower back feels loaded, you are not driving well through your legs and hips. If you lean into the fixed bar path and lose torso position, tension can shift away from your legs.

Remember thisPush through your whole foot and extend your knees and hips together.

Setting Up for Smith Machine Squat

Setup orderAdjust bar height and safety mechanism → Insert plates of the same weight → Lock the clip

• Bar height and Safety device

  Set it like thisAdjust the Smith machine bar to a height slightly below the collarbone while standing, and adjust the safety clip to a height where you can lower the bar when sitting.

  How to checkYou don't have to stand on your tiptoes to take out the bar, and Make sure both Safety devices are at the same height.

• Plates and clips

  Set it like thisInsert plates of the same weight onto both sides of the bar all the way onto the bar, and attach clips to the outside of the plates right next to them to lock them in place.

  How to checkThe weight of both plates must be equal, and there should be no noticeable gap between the clip and the plates.

Watch out forAvoid starting with you have to stand on your tiptoes because the bar is too high, the height of the Safety device is different on the left and right, or you start without the plates fully inserted.

Stance for Smith Machine Squat

Foot widthPlace your feet slightly wider than shoulder-width, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionPlace the bar on the back of your shoulders, not on your neck, and keep your feet under or slightly in front of the bar.

Why it mattersIf your foot position is off, it becomes harder to match your body to the fixed bar path.

How to Grip for Smith Machine Squat

Grip typeAfter placing the Smith bar on your upper back, wrap both hands around the bar.

Grip widthPlace your hands about one fist wider than shoulder width on each side, holding the same position on both sides of the bar.

How hard to gripDo not crank your wrists upright; let the backs of your hands connect smoothly with your forearms.

The Key Point for Smith Machine Squat

Position your feet along the bar path, and push off the floor with your entire soles as you go down and come back up.

Think of it like thisThe feeling of pushing with your foot from under the bar

Before the fixMy feet aren't positioned properly, so I feel a strain on my knees and lower back.

After the fixMy torso is stable, and the strength is evenly distributed to my thighs and buttocks.