Smith Machine Squat

Smith Machine Squat is a beginner compound push using smith machine. It loads Quadriceps.

Why this lift

The Smith Machine Squat is a beginner compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings, Abs help. You need smith machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Smith Machine Squats.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings, Abs

Setup

• Set smith machine and take a stance you can own. Brace before you descend.

How to do it

1. Sit between the hips and knees together. Load Quadriceps through the whole foot.
2. Drive up to a tall lockout without dumping the knees in.

Coaching cues

• Knees track over the toes.
• Stay braced from unrack to rack.

Common mistakes

• Knees caving. Push the floor apart; reduce the load.
• Collapsing the chest. Big breath and a proud torso.

How to program it

Treat the Smith Machine Squat as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Smith Machine Squat does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Smith Machine Squat work?

The Smith Machine Squat works Quadriceps (primary), Glutes, Hamstrings, Abs (secondary).

What equipment do I need for the Smith Machine Squat?

You need smith machine.

Is the Smith Machine Squat suitable for beginners?

Yes. The Smith Machine Squat is marked beginner in this catalog. Start lighter than you think and film one set from the side.