Target Muscle

    Glutes

    Equipment

    Smith Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsSmith Machine

    Smith Full Squat

    The smith full squat is a compound lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The smith machine provides stability, making it accessible to those who may not be comfortable with free-weight squats, but still requires proper form and core engagement.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Set up the smith machine with the barbell at shoulder height.

    2. 2

      Stand with your feet shoulder-width apart, toes slightly turned out.

    3. 3

      Step under the bar and position it across your upper back, resting on your traps.

    4. 4

      Grip the bar with your hands slightly wider than shoulder-width apart.

    5. 5

      Unrack the bar and take a step back, maintaining a stable stance.

    6. 6

      Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.

    7. 7

      Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.

    8. 8

      Pause for a moment at the bottom, then drive through your heels to return to the starting position.

    9. 9

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Position your feet slightly in front of the bar path so you can sit deeper without your knees tracking too far forward.
    • •Keep your chest proud and elbows pulled down to prevent rounding at the bottom of the squat.
    • •Use a controlled two-second descent to build strength through the full range of motion.

    Common Mistakes

    • •Standing directly under the bar as you would with a free barbell, which limits squat depth on the Smith machine.
    • •Relying on the fixed bar path and neglecting core bracing, which builds bad habits for free weight squatting.
    • •Bouncing out of the bottom position instead of pausing briefly to build strength at end range.

    Frequently Asked Questions

    Related Articles

    More Glutes Exercises

    Master The Smith Full Squat with Forge

    Get personalized coaching, form feedback, and workout plans featuring Smith Full Squat and other exercises tailored to your goals.

    Join the Waitlist