- 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.
- 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.
- 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).
- 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.
- 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.
- 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.
Discounts & Deals - Sign Up!
Click to enlarge
of people found this review helpful
Review: Smith Machine Squat
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 !
of people found this review helpful
Review: Smith Machine Squat
Nov 2, 2011 1:04 PM: I prefer Barbell Squat, but won't do at home with no spot or cage. For this reason, the Smith Machine Squat works great for me. I recommend it if you are flying solo, but with a partner, go for the Barbell Squat!
of people found this review helpful
Review: Smith Machine Squat
Mar 11, 2011 9:15 AM: Really enjoy my smith machine squats! Don't have a squat rack at my gym so make the most of the smith machine and don't always have a spot so I can stay safe with this.
of people found this review helpful
Review: Smith Machine Squat
Feb 22, 2011 9:04 PM: I use the Smith Machine for my Squats since I never have a spotter. I don't have to fight to balance the weight or worry about someone walking behind me at the gym.
of people found this review helpful
Review: Smith Machine Squat
Jan 4, 2011 6:48 PM: Using the Smith Machine is a safety net for lifting without a spotter (which is the only reason I use it instead of the traditional deep squats). I've read others argue that the Smith allows a slightly heavier amount of weight in comparison to its free barbell brother, which is true given that you...+See More
of people found this review helpful
Review: Smith Machine Squat
Jul 27, 2010 6:32 AM: Very good alternative or supplement to barbell squats. Allows lifter to concentrate on the squat without balancing the bar. Also allows for greater variety of foot postions and thus specific targeting of hamstrings/glutes if desired. Downrated somewhat because plane of motion not satisfactory for some...+See More
of people found this review helpful
Review: Smith Machine Squat
Feb 22, 2010 2:00 PM: I don't like smith squats, they hurt the backs of my knees. I prefer Barbell squats, which hit the core a lot more. A lot of benefit of the squat is lost without the balancing element.
of people found this tip helpful
Tip: Smith Machine Squat
Jan 25, 2010 9:44 AM: when doing this exercise I like to put a flat bench between my legs and have a little wider stance it gives you a great place to settle your squat so you know you are squating as far as you should be. Squats are one of my favorites!!
of people found this review helpful
Review: Smith Machine Squat
Jan 21, 2010 7:49 AM: This exercise is listed under "quadriceps" but it hits the gluts equally as hard. It actually works the core a litte too as you try to keep good posture througout the movement.