Smith Squat
Also known as: smith machine squat
Smith Squat is demanding enough to sit early in a session and works before or after your main squat.
How to do Smith Squat
- Set up the smith machine with the barbell at an appropriate height for your squat.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell, stepping back to clear the rack.
- Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then drive through your heels to return to the starting position.
Smith Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Squat Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
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 Squat
Swap Smith Squat For
Smith Squat — Frequently Asked Questions
How do you do the Smith Squat?
Set up the smith machine with the barbell at an appropriate height for your squat. Stand with your feet shoulder-width apart, toes slightly turned out. Position yourself under the barbell, resting it on your upper traps and shoulders. 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 Squat work?
The Smith 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 Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Squat good for beginners?
Not usually. The Smith 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 Squat?
Try the Band Squat Row, Sled Hack Squat or the Exercise Ball One Legged Diagonal Kick Hamstring Curl. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Squat the same as the smith machine squat?
Yes. The Smith Squat is also commonly called the smith machine squat. Different gyms and training programs label it differently, but "smith machine squat" refer to this same movement.
