Smith machine squat
Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings, Lower back.
How to do it
- Set the Smith machine bar at roughly shoulder height, step under it and rest it on your upper back.
- Grip the bar with palms facing forward, unhook the safety and lift it by driving with your legs and straightening your torso.
- Set your feet shoulder-width apart, toes slightly out, head up, back straight – this is the starting position.
- Lower under control, bending your knees, until the angle between thigh and calf is just under 90 degrees, inhaling; keep your knees in line with your toes.
- Stand back up, pushing through your heels, exhaling.
- Repeat for the desired number of reps.
Key to the execution: Keep your back straight and your knees in line with your toes, adjusting your foot position to the bar's fixed path.
Common mistakes
- Letting your knees travel well past your toes.
- Rounding your lower back during the movement.
- Placing your feet too far forward or too far back relative to the bar, which doesn't match the bar's fixed path.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.