A controlled squat performed on a Smith machine that mainly develops the quadriceps while also engaging the glutes and hamstrings. You descend by bending at the hips and knees, then drive back up through the heels to return upright.
How to do the Squat (Smith Machine)#
- Position the bar a little below shoulder height and place it across your upper back; stand with feet about shoulder-width apart.
- Take the bar onto your upper back, brace your core, keep your spine neutral and your head aligned with your torso.
- Begin the descent by pushing your hips back and bending your knees, lowering until your thighs reach about parallel to the floor or slightly below.
- Keep weight through your heels and mid-foot and push the knees out over the toes as you drive the bar upward.
- Exhale as you rise, extend hips and knees to return to the starting position, and repeat for the desired number of reps.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Calves
Common mistakes#
- Allowing the knees to collapse inward.
- Shifting weight onto the toes and lifting the heels.
- Rounding the lower back instead of keeping a neutral spine.
- Leading the movement with the knees instead of sitting the hips back.
