maratoolSmith Machine Squats
How to do the smith machine squats
- This exercise uses the Smith Machine to work the Quadriceps, Hamstrings, Calves and Glutes. A great overall exercise for the lower body. There are many variations on the squat, this is the original version using a Smith Machine for better flow of movement.
- Set the height of the barbell to shoulder height.
- Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
- Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).
- Lower yourself as far as you can control without letting your body shift over your toes (this will cause you to loose balance).
- Pause in the downward squatting position and slowly return upright to the starting position.
- If needed, a pad on the bar or towel on your shoulders can help improve your grip and the reduce the discomfort of the bar against your back. First practice the squat without any weight to allow yourself to become comfortable with the movements.
Muscles worked
The prime movers are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the glutes finish hip extension; the hamstrings assist hip extension and slow the knee down.
Every exercise for:QuadricepsCalvesGlutesHamstrings
How this movement works
Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A Smith machine runs the bar on a fixed track. You never have to balance it, so you can chase the target muscle harder, but your joints have to accept the path the rails picked.
Every exercise using:Smith machine
These train the quadriceps too, using equipment this one does not:
- Smith Single-Leg Split Squatmachine
- Snatchbarbell
- Split Jumpbody only
- Split Squat with Dumbbellsdumbbell
- Squats with Exercise Bandsband
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.