How to do the Smith Chair Squat
Smith Chair Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Smith Chair Squat demonstration · © GymiaFit
Smith Chair Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Chair Squat step by step
- 1Adjust the height of the smith machine bar to a comfortable position.
- 2Stand with your feet shoulder-width apart, toes slightly turned out.
- 3Place the barbell across your upper back, resting it on your traps.
- 4Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
- 5Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 6Pause for a moment, then push through your heels to return to the starting position.
- 7Repeat for the desired number of repetitions.
Smith Chair Squat — questions
What muscles does the Smith Chair Squat work?
The Smith Chair Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith Chair Squat?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Chair Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Chair Squat?
Smith Single Leg Split Squat, Barbell Bench Front Squat, Barbell Bench Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Chair Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.