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Smith-Machine Front Squat

Build serious quad strength with the Smith-Machine Front Squat. Safer squats; target your quads, glutes, and core!

The Smith-Machine Front Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: smith machine.

Smith-Machine Front Squat demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Smith Machine
Smith Machine

Smith-Machine Front Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Smith-Machine Front Squat Variations and Alternatives

How to do the Smith-Machine Front Squat

  1. Position yourself under the Smith machine bar so that the bar is resting on the front of your shoulders. Cross your arms to create a shelf for the bar, with your hands placed on top of the bar for stability.

  2. Make sure your feet are shoulder-width apart, with your toes pointing slightly outward.

  3. Before unracking the bar, take a deep breath, brace your core, and slightly lift your chest to prepare for the squat.

  4. Carefully lift the bar upward by straightening your legs, and then rotate the hooks to unlatch the bar from the rest.

  5. Step backward to allow yourself space to perform the squat. Keep your back straight and head facing forward throughout the exercise.

  6. Descend into the squat by bending your knees and sitting back into your hips, maintaining a straight posture. Go as low as you can without compromising your form, ideally until your thighs are at least parallel to the ground.

  7. Push up through your heels and the balls of your feet to lift the weight back to the starting position.

  8. Perform the desired number of repetitions, and after your last repetition, carefully re-rack the bar by stepping forward and rotating the hooks back onto the safety latches.

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Smith-Machine Front Squat FAQs

What muscles does the Smith-Machine Front Squat work?

The Smith-Machine Front Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Smith-Machine Front Squat?

Smith machine.

Is the Smith-Machine Front Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Smith-Machine Front Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Smith-Machine Front Squat variations and alternatives?

Similar exercises include the Barbell Clean-Grip Front Squat, Barbell Bench Front Squat, Barbell Pause Front Squat and Barbell Pin Front Squat.

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