The smith chair squat is a lower body exercise performed using a smith machine. It primarily targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. The guided bar path of the smith machine provides stability, making it suitable for those developing squat technique or seeking a safer alternative to free-weight squats.
Also Works
GlutesHamstringsCalves
How to Perform
1
Adjust the height of the smith machine bar to a comfortable position.
2
Stand with your feet shoulder-width apart, toes slightly turned out.
3
Place the barbell across your upper back, resting it on your traps.
4
Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
5
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
6
Pause for a moment, then push through your heels to return to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Use a chair or bench behind you as a depth cue: squat until your glutes lightly touch it, then stand up.
•Keep your chest up and weight in your heels throughout the entire squat.
•The Smith machine bar should rest on your upper traps, not on your neck.
Common Mistakes
•Sitting fully onto the chair and relaxing at the bottom, which loses all muscle tension.
•Leaning too far forward because the bar is positioned too low on the back.
•Not squatting deep enough; the chair should be at a height that puts your thighs at least parallel.