Quadriceps · GlutesBeginner
Smith Machine Squat
How to do it
- 1
Set the bar at shoulder height and position it on your upper back.
- 2
Place your feet slightly in front of the bar, shoulder-width apart.
- 3
Unhook the bar and squat down with control.
- 4
Press back up and re-hook the bar at the end.
Common mistakes
- Feet directly under the bar, forcing the knees too far forward.
- Not setting the safety stops.
Tips
- The guided path lets beginners focus on depth and effort.
- Set the stops just below your deepest position.