Smith Low Bar Squat

Muscles worked

Setup

1. Set the Smith machine bar to chest height and position yourself so the bar rests across your posterior deltoids, just above the spine of the scapula.
2. Grip the bar wider than shoulder-width and pull your elbows back to create a muscular 'shelf' with your upper back.
3. Position your feet shoulder-width apart, placed 3-6 inches in front of the bar path to allow for proper hip mechanics.
4. Rotate the bar to unhook it from the safety pegs and stand tall with your core braced and chest proud.

How to do it

1. Inhale deeply and begin the descent by hinging your hips back and bending your knees, keeping your weight centered over your heels.
2. Lower your hips until your thighs are at least parallel to the floor, maintaining a controlled 3-second eccentric tempo.
3. Exhale forcefully as you drive through your mid-foot and heels to return to the starting position, extending the hips and knees simultaneously.
4. Stop just short of locking out your knees at the top to maintain constant tension on the target muscles.

Form checklist

• Keep your spine neutral and avoid rounding your lower back at the bottom of the movement.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain the 'shelf' by keeping your shoulder blades retracted and elbows pinned back.
• Keep your head in a neutral position, looking slightly downward or straight ahead.

Pro tips

• Focus on 'driving the floor away' to maximize glute recruitment and power output.
• The Smith machine allows you to lean back into the bar slightly; use this stability to sit deeper into the hip hinge than you would in a free-weight squat.

Make it harder

• Incorporate 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 all the way up.

Frequently asked

What muscles does the smith low bar squat work?

The smith low bar squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith low bar squat?

The smith low bar squat uses smith machine.

Is the smith low bar squat good for beginners?

The smith low bar 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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