How to do the Smith Squat
Smith 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 Squat demonstration · © GymiaFit
Smith Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Squat step by step
- 1Set up the smith machine with the barbell at an appropriate height for your squat.
- 2Stand with your feet shoulder-width apart, toes slightly turned out.
- 3Position yourself under the barbell, resting it on your upper traps and shoulders.
- 4Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- 5Engage your core and unrack the barbell, stepping back to clear the rack.
- 6Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- 7Lower your body until your thighs are parallel to the ground or slightly below.
- 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 Squat — questions
What muscles does the Smith Squat work?
The Smith Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith 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 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 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 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.