Animated GIF · Available via API
gif_boxSmith Squat
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fitness_center Equipment
Smith MachineCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Smith Squat is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Set up the smith machine with the barbell at an appropriate height for your squat.
Stand with your feet shoulder-width apart, toes slightly turned out.
Position yourself under the barbell, resting it on your upper traps and shoulders.
Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
Engage your core and unrack the barbell, stepping back to clear the rack.
Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
Lower your body until your thighs are parallel to the ground or slightly below.
Pause for a moment at the bottom, then drive through your heels to return to the starting position.
Repeat for the desired number of repetitions.
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