Smith Squat
Learn how to perform Smith Squat, a Legs exercise, with setup, breathing and common mistakes.
Smith Squat · Preview
Setup
Place the bar on your shoulders and adjust your feet to the rails. Brace your core and back so the bar and torso move as one unit.
Start phase
Send your hips back and lower slowly with your knees. Even with the rails helping, keep your knees tracking your toes and press through your whole foot.
End phase
Drive through your feet to rise. Keep the feeling of pushing with your quads and glutes instead of being pulled up by the rails.
Target muscles
Check that your quads and glutes work together. With less balance demand, the Smith machine lets you focus more on the descent and lower-body tension.
Common mistakes
Feet that are too far forward or a torso that moves out from under the bar increases knee and lower-back strain. Find a position where the bar and mid-foot align naturally before adding weight.
Breathing
Inhale as you lower and exhale as you rise. Steady breathing makes it easier to keep your torso braced on the rails.
Coach tip
Foot position is the key variable that changes where you feel a Smith squat. Find the most natural position in your first set and keep it the same for every rep.
