Smith machine squat
General guidance. This page has not been reviewed by a qualified professional yet.
Smith machine squat. Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
How to do this exercise: Smith machine squatSetup · movement · load
- Set your position
Rest the bar on upper-back muscles, not your neck. Adjust foot and body position to the specific machine path; set stops and practise releasing and racking first.
- Make the movement
Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not let knees collapse inward or heels lift.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Quadriceps, Glutes
Supporting muscles
Hamstrings
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Rest the bar on upper-back muscles, not your neck. Adjust foot and body position to the specific machine path; set stops and practise releasing and racking first.
- Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
Common mistakes
- Do not let knees collapse inward or heels lift.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- Barbell back squat – Harder option