Squat · Beginner
Smith Machine Squat
- Movement pattern
- Squat
- Difficulty
- Beginner
- Equipment
- Smith machine
- Mechanics
- Compound
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Smith Machine Squat
Setup
Bar on the upper traps as in a back squat, feet set slightly forward of the bar's fixed vertical path (since the bar can't move forward/back to meet a natural squat path).
Unrack and rotate to release the hooks, then descend under control along the machine's fixed track.
Keep weight through your whole foot -- because the bar path is fixed, your body has to move to it, so a natural stance placement matters more here than on a free bar.
Drive up through a full range without needing to actively balance the bar.
Common mistakes
Standing directly under the bar as if it were free-weight -- the fixed path usually needs the feet set out in front of the body.
Relying on the rails for balance instead of genuine leg drive, which can mask a real strength imbalance between sides.
Muscles worked
How the knowledge graph models this movement
Knee extension
Hip extension
Spine extension