The smith front squat (clean grip) is a lower body exercise performed on a smith machine, targeting the glutes with significant involvement from the quadriceps, hamstrings, calves, and core. The clean grip requires good shoulder and wrist mobility, and the movement demands proper technique to maintain balance and safety.
Also Works
QuadricepsHamstringsCalvesCore
How to Perform
1
Set up the smith machine with the barbell at shoulder height.
2
Stand facing the barbell with your feet shoulder-width apart.
3
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
5
Keep your chest up, back straight, and core engaged.
6
Lower your body by bending at the knees and hips, as if sitting back into a chair.
7
Continue lowering until your thighs are parallel to the ground or slightly below.
8
Pause for a moment, then push through your heels to return to the starting position.
9
Repeat for the desired number of repetitions.
Pro Tips
•Rest the bar on your front deltoids with elbows high (upper arms parallel to the floor) to maintain the rack position.
•Keep your torso as upright as possible throughout the squat to prevent the bar from rolling forward.
•Push your knees out over your toes and squat to at least parallel depth for full quad and glute activation.
Common Mistakes
•Dropping the elbows, which causes the bar to roll forward and puts dangerous stress on the wrists.
•Leaning too far forward, turning the front squat into a good-morning-like movement.
•Not squatting deep enough due to the unfamiliar front rack position.