A front squat performed with the Smith Machine to target the quads and upper back.
- +Supports balance during squats
- +Builds quadriceps and upper-back strength
- –Fixed bar path may feel restrictive
- –Requires ankle and wrist mobility
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set safety stops just below your squat depth; stand under the bar in the Smith machine
- Place bar across front delts; use clean grip (fingers under bar) or cross-arm; keep elbows high
- Stand shoulder-width with toes slightly out; feet under the bar path
- Brace your core, chest up, neutral spine; unrack by rotating the bar
- Sit straight down by bending knees and hips; let knees track over toes
- Descend to at least thighs parallel, keeping elbows up and torso upright
- Drive up through midfoot/heels, push knees out, and lock hips/knees together
- Re-rack by rotating the bar onto hooks; keep tight throughout each rep
