Smith Chair Squat
Also known as: smith machine chair squat
Smith Chair Squat is the middle rung where progress speeds up and works before or after your main squat.
How to do Smith Chair Squat
- Adjust the height of the smith machine bar to a comfortable position.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Place the barbell across your upper back, resting it on your traps.
- Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
Smith Chair Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Chair Squat Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Easier and Harder Than Smith Chair Squat
Swap Smith Chair Squat For
Smith Chair Squat — Frequently Asked Questions
How do you do the Smith Chair Squat?
Adjust the height of the smith machine bar to a comfortable position. Stand with your feet shoulder-width apart, toes slightly turned out. Place the barbell across your upper back, resting it on your traps. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Chair Squat work?
The Smith Chair Squat primarily targets the quads. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Chair Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Chair Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Chair Squat?
Try the Barbell Overhead Squat, Dumbbell Supported Squat or the Suspended Split Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Chair Squat the same as the smith machine chair squat?
Yes. The Smith Chair Squat is also commonly called the smith machine chair squat. Different gyms and training programs label it differently, but "smith machine chair squat" refer to this same movement.
