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Smith Squat

QuadsGlutes AdductorsHamstringsLower backAbs Compound Smith machine
Demo (loops)

How to do it

Starting position

  1. Place the bar on your shoulders and unlock the hooks.
  2. Place your feet one step in front of the bar.
  3. Set your feet about shoulder-width apart and turn your toes out slightly.
  4. Keep your chest up and brace your abs.

Movement

  1. Bend your knees and squat straight down.
  2. Lower down until your thighs are parallel to the floor.
  3. Push through your entire foot to stand up.
  4. Do not fully lock out your knees at the top.

Breathing

Inhale as you lower, exhale as you come up.

Cautions

  • If your feet are directly under the bar, your knees will travel far forward.
  • Because the bar path is fixed, if your form is off, the strain goes directly to your knees or lower back.
  • When the set is finished, always engage the safety catches before stepping out.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Lower back · Abs
EquipmentSmith machine
Movement patternSquat
Rep range8–12 reps
8 similar exercises

Representative exercise: Smith Squat

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.