Smith Machine Squat

Technique

Stand under the Smith machine bar and rest it across your upper traps. Unrack the bar and position your feet slightly forward of your body, shoulder-width apart. Squat down by bending your knees until your thighs are parallel to the floor, keeping your back straight. Drive back up through your heels.

Steps

1. Set the bar across your upper traps and grip it securely
2. Unrack the bar and place your feet shoulder-width apart slightly forward
3. Brace your core and keep your chest lifted
4. Bend your knees and lower until your thighs are parallel to the floor
5. Drive through your heels to return to standing

Common mistakes

• Placing the feet directly beneath the bar
• Allowing the knees to collapse inward
• Rounding the lower back at the bottom
• Letting the heels lift during the squat

Variations

• Heels-elevated Smith machine squat
• Close-stance Smith machine squat
• Wide-stance Smith machine squat
• Smith machine box squat

FAQ