Smith machine squat: How to Do It, Muscles Worked

Step by step

Set the bar on your upper back, feet shoulder-width apart.
Sit down and back, knees tracking over your toes.
Push through your whole foot to stand tall.

What you should feel

A strong push in the front of your thighs and your glutes; your knees and lower back should not hurt.

Common mistake

Feet placed too far under the bar strain the knees, so step them slightly forward of the bar.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Inner thighs Hamstrings

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Questions

What muscles does the smith machine squat work?

Smith machine squat mainly works your quads and glutes. It also helps your inner thighs and hamstrings.

Can I do the smith machine squat at home?

Not easily, it needs this: machines. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the smith machine squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Smith machine squat