Smith Machine Squat

GymDaze demonstration

Watch Smith Machine Squat

Technique

How to perform Smith Machine Squat

1. Set the Smith bar across your upper back and take a comfortable overhand grip.
2. Disengage the hooks and establish a planted stance that lets your hips and knees bend along the machine's track.
3. Bend your hips and knees to descend while keeping your trunk controlled and your feet planted.
4. Let your knees follow the direction of your toes; they do not have to remain behind the toes.
5. Use a depth you can control without losing your foot contact or trunk position.
6. Push through the whole foot to extend your hips and knees and stand without bouncing out of the bottom.
7. Repeat and re-engage the hooks when finished.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.