How to do the Smith Full Squat
Smith Full Squat 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 Full Squat demonstration · © GymiaFit
Smith Full Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Full Squat step by step
- 1Set up the smith machine with the barbell at shoulder height.
- 2Stand with your feet shoulder-width apart, toes slightly turned out.
- 3Step under the bar and position it across your upper back, resting on your traps.
- 4Grip the bar with your hands slightly wider than shoulder-width apart.
- 5Unrack the bar and take a step back, maintaining a stable stance.
- 6Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
- 7Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
- 8Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- 9Repeat for the desired number of repetitions.
Smith Full Squat — questions
What muscles does the Smith Full Squat work?
The Smith Full Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith Full 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 Full 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 Full Squat?
Smith Front Squat (clean Grip), 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 Full 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.