Smith Machine Squat

Smith Machine Squat

Type: Compound Muscle: Quadriceps Equipment: Machine

A guided squat that trains the quads, glutes, and legs with a fixed bar path.

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+Provides more balance and stability
+Allows focused leg loading
–Fixed path may feel unnatural
–Less stabilizer muscle involvement

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 the safety stops at just below your squat depth
Stand with feet shoulder-width and a slight forward stance under the bar
Place bar across upper traps, grip slightly wider than shoulders
Unrack by straightening legs; brace core and keep chest up
Lower by sitting back and down, knees tracking over toes
Go to thighs parallel (or as low as comfortable) without losing form
Drive through heels to stand, keeping torso tall
Inhale down, exhale up; move with controlled tempo