TETSUSmith Full Squat
The Smith Full Squat is a smith machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 9 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
smith machine
How to do the Smith Full Squat
- Set up the smith machine with the barbell at shoulder height.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Step under the bar and position it across your upper back, resting on your traps.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar and take a step back, maintaining a stable stance.
- Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
- Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Full Squat work?
The Smith Full Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Smith Full Squat?
You need a smith machine to perform the Smith Full Squat.
How many sets and reps of the Smith Full Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Full Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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