How to do the Smith Low Bar Squat
Smith Low Bar 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 Low Bar Squat demonstration · © GymiaFit
Smith Low Bar Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Low Bar Squat step by step
- 1Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
- 2Stand with your feet shoulder-width apart, toes slightly turned outwards.
- 3Step under the bar and position it across your upper back, resting it on your traps.
- 4Grip the bar with your hands slightly wider than shoulder-width apart.
- 5Unrack the bar by straightening your legs and stepping back from the rack.
- 6Take a deep breath and brace your core.
- 7Initiate the squat by pushing your hips back and bending your knees.
- 8Lower your body until your thighs are parallel to the ground or slightly below.
- 9Keep your chest up and your back straight throughout the movement.
- 10Drive through your heels to stand back up, extending your hips and knees.
- 11Repeat for the desired number of repetitions.
Smith Low Bar Squat — questions
What muscles does the Smith Low Bar Squat work?
The Smith Low Bar Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith Low Bar 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 Low Bar 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 Low Bar Squat?
Smith Front Squat (clean Grip), Smith Full Squat, Smith Hack 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 Low Bar 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.