TETSUSmith Low Bar Squat
The Smith Low Bar Squat is a smith machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 11 steps below for correct form, with an animated demonstration.
How to do the Smith Low Bar Squat
- Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
- Stand with your feet shoulder-width apart, toes slightly turned outwards.
- Step under the bar and position it across your upper back, resting it on your traps.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar by straightening your legs and stepping back from the rack.
- Take a deep breath and brace your core.
- Initiate the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- Keep your chest up and your back straight throughout the movement.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Low Bar Squat work?
The Smith Low Bar Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Smith Low Bar Squat?
You need a smith machine to perform the Smith Low Bar Squat.
How many sets and reps of the Smith Low Bar Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Low Bar 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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