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FITLOOP

StrengthBeginner

Squat - Smith Machine

Equipment:Machine
Type:Compound
Force:Push

Muscles Targeted

Primary

Quadriceps, Glutes

Secondary

Calves, Hamstrings, Lower Back, Core

How to Perform

  1. 1

    Set Smith bar shoulder height.

  2. 2

    Position under bar, bar on upper back.

  3. 3

    Grip bar.

  4. 4

    Unrack. Feet shoulder-width, toes slightly out (can vary stance).

  5. 5

    Lower into squat, bending knees/hips.

  6. 6

    Keep back straight, chest up.

  7. 7

    Lower thighs parallel or deeper.

  8. 8

    Push through feet to return.

  9. 9

    Repeat. Rack bar safely.