How To Do Smith Machine Squat
Smith Machine Squat Exercise
Smith machine squat is an excellent squat variation for those who are learning to perform squats and want to be supported as they do the exercise as well as for those who are lifting heavier weights and don’t have a spotter available.
This exercise is great for building lower body strength in your quads, as well as your glutes.
Smith Machine Squat How To
- Stand in a smith machine positioned under the bar to have it resting across your upper back/neck with the hands on either side of the bar, palms facing forward.
- Press the bar up to unrack the weight and then get into a standing position, feet hip width apart.
- Once you’re in this position and comfortable, slowly bend the knees as you lower the bar down, coming down so the bum is almost touching the floor.
- Pause in the lowered position ever so briefly and then press back up to the full standing position to complete the rep.
- Continue until all reps are completed.
Form and Technique
Be sure to keep the head looking directly forward as you do this exercise to prevent a forward lean.
Also make sure your lower back is arched to support the weight correctly to avoid injury.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps