Smith Squat

Muscles worked

Setup

1. Set the bar to shoulder height and load the desired weight.
2. Step under the bar, positioning it across your upper trapezius muscles, and grip the bar firmly outside shoulder width.
3. Place your feet shoulder-width apart, positioned 3-6 inches in front of the bar to allow for a vertical torso during the descent.
4. Rotate the bar to unhook the safety latches and stand tall with your core braced.

How to do it

1. Inhale deeply and lower your hips by bending at the knees and hips, keeping your chest upright and back flat.
2. Descend under control for a 2-3 second count until your thighs are at least parallel to the floor.
3. Exhale and drive forcefully through your mid-foot and heels to return to the starting position.
4. Stop just short of locking out your knees at the top to maintain constant tension on the muscles.

Form checklist

• Keep your heels firmly planted on the floor at all times.
• Ensure your knees track in the same direction as your toes.
• Maintain a neutral spine and avoid 'butt wink' or excessive rounding at the bottom.
• Keep your elbows tucked under the bar to help maintain an upright chest.

Pro tips

• To maximize quad engagement, keep your feet closer to the bar's vertical plane; to emphasize the glutes, move your feet further forward.
• Focus on 'pushing the floor away' rather than lifting the bar to improve mind-muscle connection with the legs.
• Use the fixed path to safely reach technical failure without the balance risks associated with free weights.

Make it harder

• Incorporate a 2-second pause at the bottom of each rep to remove elastic energy and increase time under tension.
• Perform 1.5 reps by squatting to the bottom, coming halfway up, returning to the bottom, and then standing fully.

Frequently asked

What muscles does the smith squat work?

The smith 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 squat?

The smith squat uses smith machine.

Is the smith squat good for beginners?

The smith 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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