How to do the Smith Front Squat (clean Grip)
Smith Front Squat (clean Grip) is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Smith Front Squat (clean Grip) demonstration · © GymiaFit
Smith Front Squat (clean Grip) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Core
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Front Squat (clean Grip) step by step
- 1Set up the smith machine with the barbell at shoulder height.
- 2Stand facing the barbell with your feet shoulder-width apart.
- 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 4Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
- 5Keep your chest up, back straight, and core engaged.
- 6Lower your body by bending at the knees and hips, as if sitting back into a chair.
- 7Continue lowering until your thighs are parallel to the ground or slightly below.
- 8Pause for a moment, then push through your heels to return to the starting position.
- 9Repeat for the desired number of repetitions.
Smith Front Squat (clean Grip) — questions
What muscles does the Smith Front Squat (clean Grip) work?
The Smith Front Squat (clean Grip) primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Smith Front Squat (clean Grip)?
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 Front Squat (clean Grip) 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 Front Squat (clean Grip)?
Smith Full Squat, Smith Hack Squat, Smith Leg Press 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 Front Squat (clean Grip) 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.