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Smith-Machine Full-Squat

Master the squat! The Smith machine offers a stable platform for building strength & perfecting your full squat technique.

The Smith-Machine Full-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 and weight plates.

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Required Equipment

Smith Machine
Smith Machine
Weight Plates
Weight Plates

Smith-Machine Full-Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Abdominals (rectus abdominis)

Smith-Machine Full-Squat Variations and Alternatives

How to do the Smith-Machine Full-Squat

Smith Full Squat Instructions

  • Weight plates (optional, depending on your strength level)

Setup

  1. Adjust the Smith Machine: Set the bar at shoulder height. Add appropriate weight plates if you are using added resistance.

  2. Position Yourself: Stand facing the bar. Place your shoulders under the bar, resting it across your upper back (trapezius area).

  3. Foot Placement: Stand with your feet shoulder-width apart. Your toes should be pointed slightly outward.

Execution

  1. Unrack the Bar: Lift the bar off the rack by straightening your legs. Step back a few inches while keeping your feet stable.

  2. Start the Squat: Begin by pushing your hips back and bending your knees. Keep your chest up and your back straight.

  3. Lower Your Body: Squat down until your thighs are at least parallel to the ground or lower if you can maintain good form. Your knees should track over your toes.

  4. Pause: Hold the squat position for a moment at the bottom to maintain tension in your muscles.

  5. Return to Start: Push through your heels to rise back up to the starting position, straightening your legs and bringing your hips forward.

Tips

  • Breathing: Inhale as you lower into the squat and exhale as you rise back up.

  • Form Check: Ensure your knees do not cave inwards and maintain a straight back throughout the movement.

  • Warm-Up: It's a good idea to warm up your legs with lighter squats or stretches before heavier lifts.

Safety

  • If you’re new to squats, practice without weights first to master the form.

  • Consider having a spotter or using the safety features of the Smith machine, especially with heavier weights.

Smith-Machine Full-Squat FAQs

What muscles does the Smith-Machine Full-Squat work?

The Smith-Machine Full-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 Full-Squat?

Smith machine and weight plates.

Is the Smith-Machine Full-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 Full-Squat go on?

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

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

Similar exercises include the Smith-Machine Bent-Knee Good-Morning, Chair Smith-Machine Squat, Smith-Machine Curtsey Lunge and Smith-Machine Elevated Split-Squat.

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