Smith Machine Squat

oec:smith-machine-squat

A squat variation performed using a Smith machine to train the quadriceps and glutes with a fixed, guided bar path.

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Also called: Squats on Multipress, Multipress Squat, Smith Machine Back Squat

How to do it

Set the Smith machine bar at roughly upper-chest height and set the safety stops just below your target squat depth.
Step under the bar, placing it across your upper trapezius, and grasp it firmly with both hands outside shoulder width.
Position your feet shoulder-width apart slightly in front of the bar's vertical line, with toes pointed slightly outward.
Extend your legs to lift the bar and rotate the bar with your wrists to unhook it from the safety pegs.

Inhale, brace your core, and initiate the descent by bending simultaneously at the hips and knees.
Lower yourself under control until your thighs are at least parallel to the floor.
Push forcefully through your midfoot and heels to reverse the motion, extending your hips and knees.
Return to the starting upright position without aggressively locking out your knees.
At the end of the set, rotate your wrists forward to re-engage the safety hooks onto the machine.

Inhale and brace your core before descending, hold through the bottom turn, and exhale as you drive back to the top.

Placing feet directly underneath or behind the bar, leading to excessive forward torso lean and heel lifting.: Step the feet a few inches forward so you can sit down into the squat while keeping your heels firmly planted.
Knees caving inward during the upward drive.: Actively push your knees outward in line with your toes throughout the movement.
Failing to set the safety stoppers on the machine.: Always set the mechanical safety stops just below your lowest depth before loading working weight.

Always adjust the Smith machine safety stops to catch the bar in case of failure.
Ensure the wrist rotation to re-rack is familiar before using heavy loads.

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