Smith Machine Squat
Squatting with a rail-guided bar: a safe learning environment on the way to the barbell squat.
- Sets
- 3
- Reps
- 8-12
- Rest
- 120 s
- Difficulty
- Beginner
MachineSecondary muscles: Core
Demonstration
Targeted Muscles
How to Perform
- 01Place the bar on your traps with feet shoulder-width, slightly in front of the bar.
- 02Rotate the bar to unlock it, then squat by sending your hips back.
- 03When your thighs reach parallel, drive up through your heels.
Form Tips
- The rail handles balance for you; that is why this prepares for, but does not replace, the free squat.
- Set the safety stops to match your squat depth.