Smith Machine Sissy Squat

Technique

How to perform Smith Machine Sissy Squat

1. Set the Smith bar at about upper-trap height with safeties just below your planned bottom position, then step under and place the bar across your traps with a comfortable overhand grip slightly wider than shoulder width.
2. Position your feet hip-width and slightly forward of the bar, rise onto the balls of your feet, brace your core, and keep your torso tall with glutes lightly squeezed.
3. Initiate the descent by driving your knees forward while keeping your hips extended and your body leaning back as one rigid line from knees to shoulders.
4. Avoid hinging at the hips.
5. Control the bar straight down as your knees track over your toes, maintaining high heels and tension through the quads until you reach a comfortable depth or the safeties.
6. Exhale and press through the balls of your feet to return to standing, keeping the torso back, hips open, and the bar path vertical without bouncing at the bottom.
7. Repeat for the desired reps, maintaining a slow tempo and smooth knee travel, and re-rack the bar safely when finished.

GymDaze demonstration

Watch Smith Machine Sissy Squat

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.