Smith Machine Squat
10 reps
Bar on your back in the guides, squat to parallel, then stand.
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QUADS
Smith Machine Squat
A squat performed on the Smith machine, where the bar runs on a fixed vertical track. That guided path removes much of the balance demand, making it a useful tool for learning squat mechanics and safely loading the quads.
How to do it
- 1
Set the bar just below shoulder height and grip it wider than your shoulders.
- 2
Squeeze your shoulder blades together and brace your core for a neutral spine.
- 3
Duck under to rest the bar on your upper back, unhook it, and stand tall.
- 4
Keeping your heels planted and chest up, push your hips back and lower.
- 5
Let your knees track out and slightly forward while holding a neutral spine.
- 6
When your thighs reach parallel, drive back up to the top.