Quads
Smith Machine Squat
The Smith Machine Squat is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 19% and quads (vastus medialis) 15%.
How to do it
- Set the smith bar at mid-chest height and step under it so it rests on your upper back.
- Grip the bar just outside the shoulders and twist it off the hooks.
- Set the feet shoulder-width, slightly in front of the bar line.
- Squat down until the thighs are at least parallel to the floor.
- Push through the whole foot to stand and re-hook the bar after the last rep.
Tips
- Adjust foot position until the bar path feels natural over mid-foot.
- Brace the core before each rep even though the bar is guided.
Common mistakes
- Standing with the feet directly under the bar so the knees jam forward.
- Cutting depth short.
- Letting the knees fall inward.
Muscles worked by the Smith Machine 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.
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 Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Smith Machine Squat good for beginners?
Yes. The Smith Machine 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 Squat?
For example the Belt Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back 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.