Smith Machine Squat
A back squat with the bar locked on rails, so you can learn the squat or train near failure with built-in safety catches.
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Muscles worked
- Equipment
- Machine, Smith machine
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1.2 s
How to do the smith machine squat
- 1Set the safety stops just below your bottom position and step under the bar so it rests across your upper back.
- 2Place your feet shoulder width apart and a little in front of the bar, toes turned out slightly.
- 3Twist the bar off its hooks, brace your core and sit down between your heels until your thighs are about parallel to the floor.
- 4Drive the floor away to stand back up, then re-hook the bar when the set is done.
When to pick it: Pick it when you train alone and want a safe way to squat heavy, or to learn the squat pattern. The rails do some of the balancing for you: in a small EMG study, free-weight squats produced more leg-muscle activity than Smith machine squats at the same relative load.
What the research says
- Six lifters doing 8-rep-max sets: muscle activity averaged over the measured muscles was 43% higher in the free-weight squat than the Smith machine squat. Schwanbeck et al., J Strength Cond Res 2009
Form cues
- Feet slightly forward of the bar
- Chest up, brace hard
- Knees track over the toes
Common mistakes
- Feet directly under the bar, which tips you onto your toes
- Cutting depth to move more weight
- Forgetting to set the safety stops
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. SourcesTerms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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