Smith Squat
The smith squat is a machine-guided barbell squat targeting the quadriceps. The fixed vertical bar path of the smith machine provides stability and allows for focused leg training with reduced balance demands.
How to do it
- Position a smith machine bar on your upper traps and stand with feet shoulder-width apart.
- Unhook the bar and brace your core.
- Lower your body by bending your knees and pushing your hips back, keeping your chest up.
- Descend until your thighs are parallel to or below the floor.
- Drive through your heels to return to the starting position and re-rack.
- Repeat for the desired number of repetitions.
Form cues
- Position the bar securely across your upper traps, not your neck.
- Keep your chest proud and core braced throughout the descent.
- Push your hips back as if sitting down into an imaginary chair.
- Drive evenly through your heels to return to standing.
Breathing: Inhale deeply as you lower down, and exhale steadily through your mouth as you push back up to the starting position.
Common mistakes
- Lifting heels off the floor during the descent, which shifts too much pressure to your knees and reduces stability.
- Letting your knees cave inward, which places unnecessary stress on the joint and reduces quad engagement.
- Looking down at the floor, which can cause your upper back to round and compromise your posture.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 seconds
Lose weight
3 sets × 12–15 reps, rest 60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and choose a gentler option.
- If you have pre-existing joint concerns, check with a qualified professional before adding load.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the smith squat?
You should primarily feel the work in your quadriceps (front of your thighs) and to a lesser degree in your glutes.
Is the smith machine safe for beginners?
Yes, the fixed vertical path provides built-in stability, making it a great way to learn squat mechanics with less balance demand.
How often can I do smith squats?
Two to three times per week with at least one rest day between sessions is plenty for recovery and growth.