Legs · Compound

Smith Machine Squat

A guided squat that lets you place the feet forward for extra quad focus.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors
EQUIPMENT
Smith machine
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the bar on the upper back and place the feet slightly in front of you.

  2. Unhook the bar and brace.

  3. Squat down until the thighs are at least parallel.

  4. Drive back up through the whole foot.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Smith Machine Squat work?

The main muscle is Quads, Glutes. It also works Adductors.

How many reps should I do?

FORGE suggests 8-12 reps for Smith Machine Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Smith Machine Squat?

These train the same muscles: Barbell Back Squat, Hack Squat, Leg Press.