Smith Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Smith Machine Squat
How to: Smith Squat
- Position yourself under the bar on the Smith machine with your feet shoulder-width apart.
- Engage your core and grip the bar with both hands.
- Slowly lower your body by bending your knees and hips, keeping your back straight.
- Descend until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Common Mistakes
- Letting knees cave in during the squat.
- Not going low enough to fully engage the muscles.
- Rounding the back instead of maintaining a neutral spine.
Modifications
- Perform with no weight to focus on form.
- Use a lower bar position for a better range of motion if comfortable.
Tips
- Keep your back straight and core tight throughout the movement.
- Ensure your knees track over your toes to prevent injury.
- Begin with lighter weights to master the form before adding more.
Smith Squat Alternatives
Tags
squat
smith machine
legs
strength
glutes
quadriceps