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Smith Machine Squat

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Machine
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
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8.7

Out of 10

Excellent

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Smith Machine Squat Images

Smith Machine Squat
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Smith Machine Squat
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Smith Machine Squat Guide

Main Muscle: Quadriceps

  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.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with leg presses instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.

Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.

You can also place a small block under the heels to improve balance.

Same as the Barbell Squat but with a Smith Machine.



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of people found this review helpful

Review: Smith Machine Squat

Exercise Rating
9/10

Oct 5, 2014 10:18 PM: My machine at home has one. I would prefer a "cage" with spotters but I havent bought one for home use so this works in a pinch. Its Better than skipping squats on leg day



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of people found this review helpful

Review: Smith Machine Squat

Exercise Rating
10/10

Apr 8, 2014 4:53 PM: I always use this!



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Review: Smith Machine Squat

Exercise Rating
8/10

Mar 23, 2014 5:28 PM: thanks so much im having some problems with this can i ask someone at the gym to help me with this at first and how much weight is on the bar



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Review: Smith Machine Squat

Exercise Rating
6/10

Mar 10, 2014 3:14 PM: ...+See More



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Review: Smith Machine Squat

Exercise Rating
8/10

Mar 9, 2014 7:17 PM: I'm recovering from an Achilles tendon rupture and am willing to do 0 to light weight as part of rehab. Will the smith machine make this safer by eliminating the stability in the feet?



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Review: Smith Machine Squat

Exercise Rating
9/10

Oct 24, 2013 3:12 PM: I like both barbell and Smith machine squats, as they both feel like different exercises to me. On the Smith machine, I usually feel my hamstrings jump in to help my quads more than with a barbell squat, where I get the best burn in my quads. But you know, to each their own!



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Review: Smith Machine Squat

Exercise Rating
10/10

Oct 18, 2013 10:45 PM: I like smith machine squat as much as barbell squat, the main difference is the balance and it allows you to focus more on the targeted muscle, it is safer but contrary to many who thinks they can lift more I found I can go heavier on my barbell squat



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Review: Smith Machine Squat

Exercise Rating
10/10

Jul 26, 2013 5:39 PM: Nice, Nice!



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Review: Smith Machine Squat

Exercise Rating
10/10

Jun 4, 2013 1:13 PM: Unfortunately my gym don't have a squat rack.... But it's still fine.... and I love squat



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Review: Smith Machine Squat

Exercise Rating
N/A

Dec 16, 2011 7:22 AM: I use them cuz they're the safer version of the barbell squats ... and also my gym doesn't have a squat rack and i'm allways training solo,so this works for me better !



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