Smith Full Squat
Also known as: smith machine full squat
Use a guided vertical bar path to build strength you can feel outside the gym: Smith Full Squat fits into any lower-body session.
How to do Smith Full Squat
- Set up the smith machine with the barbell at shoulder height.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Step under the bar and position it across your upper back, resting on your traps.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar and take a step back, maintaining a stable stance.
- Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
- Pause for a moment at the bottom, then drive through your heels to return to the starting position.
Smith Full Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add load in small steps since the bar is stable.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The fixed path lets you push closer to failure safely.
Common Smith Full Squat Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Smith Full Squat
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Smith Full Squat — Frequently Asked Questions
How do you do the Smith Full Squat?
Set up the smith machine with the barbell at shoulder height. Stand with your feet shoulder-width apart, toes slightly turned out. Step under the bar and position it across your upper back, resting 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 Full Squat work?
The Smith Full Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Full Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Full Squat good for beginners?
Not usually. The Smith Full Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Full Squat?
Try the Exercise Ball One Leg Prone Lower Body Rotation, Lever Deadlift or the Tire Flip. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Full Squat the same as the smith machine full squat?
Yes. The Smith Full Squat is also commonly called the smith machine full squat. Different gyms and training programs label it differently, but "smith machine full squat" refer to this same movement.
