Smith Machine Squat

How to do it

1. Set the bar on the rails at shoulder height and load it.
2. Position it across your upper back, twist the hooks free, feet slightly ahead of the bar.
3. Lower until your thighs are at least parallel.
4. Press back up along the rails.
5. The rails balance for you, so you can push closer to failure than with a free bar.

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, Abs 15 points lower, Glutes 10 points lower. 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, Glutes 20 points lower.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• 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.