TETSUSmith Squat
The Smith 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 Squat
- Set up the smith machine with the barbell at an appropriate height for your squat.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell, stepping back to clear the rack.
- Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- 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 Squat work?
The Smith Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Smith Squat?
You need a smith machine to perform the Smith Squat.
How many sets and reps of the Smith Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith 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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