Quads
Smith Machine Front Squat
The Smith Machine Front Squat is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, quads (vastus medialis) 17% and gluteus maximus 16%.
How to do it
- Set the smith bar at shoulder height and step in so it rests on the front of your shoulders.
- Cross your arms over the bar or take a clean grip, elbows high, and unhook the bar.
- Set the feet shoulder-width, directly under the bar.
- Sit straight down until the thighs are at least parallel, torso upright.
- Push through the whole foot to stand, keeping the elbows up.
Tips
- Keep the elbows high so the bar stays on the shoulders, not in the hands.
- Stay upright and let the knees travel forward over the toes.
Common mistakes
- Dropping the elbows so the bar slides forward.
- Leaning the torso forward like a back squat.
- Heels lifting at the bottom.
Muscles worked by the Smith Machine Front Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). The machine or bar path takes over most of the trunk work. Guided bar: some back work, less than a free squat. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Smith Machine Front Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Front Squat work?
Mainly the quads (vastus lateralis), quads (vastus medialis) and gluteus maximus. The adductors and quads (rectus femoris) assist.
Is the Smith Machine Front Squat good for beginners?
Yes. The Smith Machine Front Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Front Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Goblet Squat. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Front Squat harder?
Add weight or reps, or move on to the Double Kettlebell Front Squat and Dumbbell Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.