Target Muscle

    Glutes

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    LegsSmith Machine

    Smith Low Bar Squat

    The smith low bar squat is a compound lower body exercise performed on a smith machine, targeting the glutes as the primary muscle group, with secondary emphasis on the quadriceps, hamstrings, and calves. The smith machine provides stability, making it accessible for those learning squat mechanics while still offering a challenging strength workout.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.

    2. 2

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

    3. 3

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

    4. 4

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

    5. 5

      Unrack the bar by straightening your legs and stepping back from the rack.

    6. 6

      Take a deep breath and brace your core.

    7. 7

      Initiate the squat by pushing your hips back and bending your knees.

    8. 8

      Lower your body until your thighs are parallel to the ground or slightly below.

    9. 9

      Keep your chest up and your back straight throughout the movement.

    10. 10

      Drive through your heels to stand back up, extending your hips and knees.

    11. 11

      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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