Target Muscle

    Glutes

    Equipment

    Smith Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsSmith Machine

    Smith Squat

    The smith squat is a lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The guided bar path of the smith machine provides stability, making it suitable for those learning proper squat form or looking to focus on muscle activation without balancing a free barbell.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Set up the smith machine with the barbell at an appropriate height for your squat.

    2. 2

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

    3. 3

      Position yourself under the barbell, resting it on your upper traps and shoulders.

    4. 4

      Grip the barbell with a wide grip, slightly wider than shoulder-width apart.

    5. 5

      Engage your core and unrack the barbell, stepping back to clear the rack.

    6. 6

      Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.

    7. 7

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

    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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