Smith Front Squat

Muscles worked

Setup

1. Set the bar height to mid-chest level and stand inside the Smith machine with feet shoulder-width apart.
2. Position the bar across your front deltoids and clavicle, using either a 'clean grip' with fingertips under the bar or a 'cross-arm grip' with arms crossed over the bar.
3. Step slightly forward so your mid-foot is directly under or slightly in front of the bar to allow for a vertical torso.
4. Unhook the bar by rotating it and stand tall with your core braced and shoulder blades retracted.

How to do it

1. Inhale and lower your hips straight down, keeping your elbows high and chest upright to prevent the bar from rolling forward.
2. Descend until your thighs are at least parallel to the floor, or as deep as your mobility allows without your lower back rounding.
3. Exhale and drive through your mid-foot and heels to return to the starting position, focusing on pushing the floor away.
4. Maintain a controlled 3-second lowering phase and a powerful 1-second ascent, avoiding locking out your knees at the top.

Form checklist

• Keep elbows pointed forward and high throughout the entire movement.
• Maintain a proud chest and neutral spine; do not let the bar pull your shoulders forward.
• Keep your heels firmly planted on the floor at all times.
• Ensure knees track in line with your toes, avoiding internal collapse.
• Keep your core braced as if preparing for a punch to protect the lower back.

Pro tips

• Focus on 'driving your elbows to the ceiling' during the ascent to keep the torso vertical and the load strictly on the quads.
• Use the fixed path to sit 'into' the squat more deeply than you might with a free barbell, maximizing the stretch on the quadriceps.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform '1.5 reps' by descending fully, rising halfway, descending again, and then standing up completely.

Frequently asked

What muscles does the smith front squat work?

The smith front squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the smith front squat?

The smith front squat uses smith machine.

Is the smith front squat good for beginners?

The smith front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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