Smith Machine Squat
How to do the Smith Machine Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Lower Back
Machine
How to do the Smith Machine Squat
- 1
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2
Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- 4
Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 5
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Smith Machine Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine Squat fits
The Smith Machine Squat shows up in training built around a specific goal. See how it fits:
More quads exercises
Smith Machine Squat: common questions
What muscles does the Smith Machine Squat work?
The Smith Machine Squat primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Lower Back as supporting muscles.
Is the Smith Machine Squat suitable for beginners?
Yes. The Smith Machine Squat is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Smith Machine Squat?
To do the Smith Machine Squat you'll need a weight machine.
Is the Smith Machine Squat a compound or isolation exercise?
The Smith Machine Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Squat with correct form?
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Squat sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |