Muscles worked
glutes, quadriceps, hamstrings, calves
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smith squat
- Body part
- upper legs
- Equipment
- smith machine
- Target muscle
- glutes
- Muscle group
- quadriceps
Secondary muscles
How to perform it
- 1
Set up the smith machine with the barbell at an appropriate height for your squat.
- 2
Stand with your feet shoulder-width apart, toes slightly turned out.
- 3
Position yourself under the barbell, resting it on your upper traps and shoulders.
- 4
Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- 5
Engage your core and unrack the barbell, stepping back to clear the rack.
- 6
Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- 7
Lower your body until your thighs are parallel to the ground or slightly below.
- 8
Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- 9
Repeat for the desired number of repetitions.
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