Bodyweight Wall-Support Squat Isometric-Hold
Quads·Intermediate·Compound
Exercise guide
Smith Machine Squat
The Smith Machine Squat targets the quadriceps and glutes using a fixed bar path for controlled lower body strength development.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Smith Machine Squat
- 01
Position the bar across your upper back under the Smith machine.
- 02
Stand with feet about shoulder width apart.
- 03
Brace your core and keep your chest lifted.
- 04
Sit your hips down and back while bending your knees.
- 05
Lower until your thighs are at least parallel to the floor.
- 06
Drive through your heels to return to standing.
Performance tips
Cues that matter
- Keep your knees tracking in line with your toes
- Maintain a neutral spine throughout
- Control the descent instead of dropping quickly
Common questions
Frequently asked
What muscles does the Smith Machine Squat work?
The Smith Machine Squat primarily targets the Glutes. Supporting muscles include Quads, Abs.
Is the Smith Machine Squat a compound or isolation exercise?
The Smith Machine Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Smith Machine Squat?
You need the following equipment: Smith Machine.
What difficulty level is the Smith Machine Squat?
The Smith Machine Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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Bodyweight Standing Squat Sumo-Stance
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