Strength Training · Bodybuilding
Smith Machine Squat
The Smith machine squat is a squat with a bar that travels on fixed rails. It trains your thighs and glutes while reducing the balance demands of a free-weight squat.
Higher injury risk. Read the safety notes before adding weight.
- Beginner
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Position yourself under the bar with it resting across your upper back, held with a grip slightly wider than shoulder-width.
- Place your feet about shoulder-width apart, slightly ahead of the bar, with toes turned out a little.
- Stand tall to lift the bar clear of its supports.
- Rotate the bar to disengage the hooks.
- Lower your hips by bending your knees and hips to a comfortable depth.
- Push through your feet to return to standing.
- After your final repetition, rotate the bar so the hooks line up with the supports.
- Lower the bar onto the supports.
Form cues
- Brace your belly before each descent.
- Keep your knees tracking your toes.
- Keep your gaze straight ahead.
Common mistakes
- Using an awkward foot positionAdjust your stance with a light load until your whole foot stays planted throughout the squat.
- Bouncing out of the bottomSlow the descent enough to reverse direction without a bounce.
- Forcing extra depthStop your descent before your pelvis tucks noticeably or your lower back rounds.
Safety
A failed repetition can trap you beneath the loaded bar if the safety stops are not set. Heavy loads or a stance poorly matched to the fixed path can strain your knees, hips, or lower back.
- Set the safety stops just below your lowest planned bar position.
- Practice operating the hooks with the unloaded machine before adding weight.
- Confirm both hooks are securely supported before stepping out.
- End the set when fatigue prevents you from controlling the bar.
If the fixed path causes knee, hip, or back pain, choose a comfortable squat variation and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Smith Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Start with a load that leaves you able to complete about two more controlled repetitions.