Smith Machine Squats | Gymacetamol

Muscles Worked

Primary

Quadriceps

Secondary

Glutes

Quick Cues

1

Feet under the bar

2

Stand on the Smith track

3

Squat deep

4

Drive through your heels

Equipment Needed

Smith Machine

Position the Smith machine bar across your upper back.
Stand with your feet slightly in front of the bar, shoulder-width apart.
Rotate the bar to unhook it and stand tall.
Squat down by bending your hips and knees until your thighs are at least parallel.
Drive through your feet to stand back up.
Keep your core braced and back flat throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Leaning back on the Smith Machine track

Not squatting deep enough

Placing the feet too far forward

Pro Tips

Use the fixed bar path to focus purely on pushing volume

Adjust your foot position to emphasize quads (forward) or glutes (back)

Avoid locking your knees at the top

Your Progress

Variations

Barbell Squat

Hack Squat

Leg Press