Smith Machine Front Squat

How to do it

1. Set the bar at upper-chest height and step under it so it rests across the front of your shoulders, against your collarbones.
2. Cross your arms over the bar or take an open front-rack grip, and drive your elbows up until your upper arms are close to parallel with the floor.
3. Unrack the bar and stand with your feet about shoulder-width apart and slightly forward of it.
4. Sit straight down, keeping your elbows high and your torso upright, until your thighs are at least parallel to the floor.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Lower back / erectors 15 points lower, Glutes 10 points lower, Abs 10 points higher. It needs Smith machine where the other uses Barbell. Compared with the Smith Machine Split Squat, it loads Abductors (outer hip) 35 points lower, Quads 25 points higher, Abs 25 points higher.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• Smith Machine Split Squat 75% Smith machine
• Leg Extension 90% Machines
• Bulgarian Split Squat 90% DumbbellsBenchIntermediate
• Step-Ups 85% DumbbellsBenchIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.