Smith Machine Squats


  • This movement is performed with a Smith machine.
  • Stand with your feet shoulder width apart, knees slightly bent. With the bar on the smith machine, step underneath and position the bar across the back of your shoulders. You should position your stance slightly in front of the bar. Keep your head up. Place your arms on either side of the bar.
  • To be able to use the Smith Machine Bar, you must unlock the bar from the hooks, this is usually performed by twisting the bar. Now, keeping your head and your back straight, lower yourself by bending at your knees. Once your thighs are parallel with the ground, pause and without bouncing return to the starting position. Be sure to push with your feet, keeping your heels flat on the ground. Also, do not lean forward.
  • Slowly, come back up to the starting position.


  • Squats are a basic movement for overall leg development. Keep the weight light and focus on the proper form, since if done improperly, squats can cause injury to your back.
Primary muscles Quads
Secondary muscles Gluteus maximus Hamstrings