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

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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