Smith Machine Squat: How-to, Tips & More
The Smith Machine Squat is a beginner compound exercise for your quads. You do it with smith machine. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Smith Machine Squat
- Set the smith bar on your upper back with your feet slightly in front of you.
- Unhook the bar and brace your core.
- Squat down until your thighs are at least parallel.
- Drive up to stand.
Smith Machine Squat tips
- Feet a little forward lets you sit back into the squat.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Smith machine
Type
Compound
Smith Machine Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Smith Machine Squat work?
The Smith Machine Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Smith Machine Squat good for beginners?
Yes. The Smith Machine Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Smith Machine Squat?
You need smith machine.
Add Smith Machine Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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