quads · Machine · Beginner
Smith Machine Squat
The Smith machine squat fixes the bar path so you can place your feet forward and sit deep, which turns the squat into a glute-dominant movement.
Why it's in a glute program: A guided squat that lets you bias the glutes with foot position.
How to do the smith machine squat
- To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
Form cues
- Feet slightly in front of the bar.
- Sit deep with the heels down.
- Push through the heels.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: machine.
