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Smith-Machine Low-Bar Squat

Master the low-bar squat with Smith machine support. Perfect form and build lower body strength with confidence.

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

Smith-Machine Low-Bar Squat demo video 2
Ms. Grey
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Required Equipment

Barbell
Barbell
Smith Machine
Smith Machine

Smith-Machine Low-Bar Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Obliques

Smith-Machine Low-Bar Squat Variations and Alternatives

How to do the Smith-Machine Low-Bar Squat

  1. Position yourself in a Smith machine: Have the barbell resting on your upper back, just below the top of the trapezius muscles, and grip the bar slightly wider than shoulder-width apart.

  2. Stand with feet positioning: Place your feet slightly wider than shoulder-width apart, toes slightly pointed outwards.

  3. Disengage safety locks: Rotate the barbell to disengage the bar from the safety locks of the Smith machine.

  4. Lower your body: Take a deep breath, brace your core, and begin lowering by pushing hips back and bending knees while keeping back straight and knees tracking over toes.

  5. Continue lowering: Lower until thighs are parallel with floor, keep weight evenly distributed and prevent knees from caving inwards.

  6. Drive up: Push through heels to return to starting position, exhaling past the most difficult part of lift.

  7. Lock knees and ensure hip extension: At the top, lock knees and ensure proper hip extension for full range.

  8. Repeat: Perform the desired number of repetitions before securing the barbell by re-engaging the safety locks.

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Smith-Machine Low-Bar Squat FAQs

What muscles does the Smith-Machine Low-Bar Squat work?

The Smith-Machine Low-Bar 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 Low-Bar Squat?

Barbell or smith machine.

Is the Smith-Machine Low-Bar 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 Low-Bar Squat go on?

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

What are some Smith-Machine Low-Bar Squat variations and alternatives?

Similar exercises include the Barbell Bench Squat, Barbell Low-Bar Squat, Barbell Squat and Smith-Machine Bent-Knee Good-Morning.

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