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Squat, Smith Machine

 Type: Legs
The smith machine squat is a really good way for less experienced gym goers to gain strength, technique and confidence for squatting. Once you have mastered the squat technique and conditioned the leg muscles for the squat movement, you can then progress onto the free barbell squat exercise.
Level :  Equipment : Yes
Buttocks
Calves
Hamstrings
Thighs

Squat, Smith Machine Steps:

Step 1:
Set the height of the smith machine bar to around shoulder height before loading it with weight.
Step 2:
Position yourself underneath the bar so it rests across the upper back and shoulders.
Step 3:
Stand with feet shoulder width apart.
Step 4:
Tense the stomach and back muscles
Step 5:
Start the squat by bending at the knees and hips, keeping the back straight.
Step 6:
Gradually lower to a comfortable position.
Step 7:
Return back to the start by pushing the ground away. Keep the chest lifted and back straight at all times.

Top Tip:

  • Keep the knees in line with the toes.
  • Keep the heels down throughout the movement.
  • You don't have to go right down. Go down as far as you feel comfortable. Everyone is different.
Leg Exercises
Show All
Beginner
Calf Raises, 45 Degree Calf Raises, 45 Degree
Glute Kicks Glute Kicks
Hip Abduction Machine Hip Abduction Machine
Hip Adduction Machine Hip Adduction Machine
Leg Curl Leg Curl
Leg Curl, Single Leg Leg Curl, Single Leg
Leg Curls, Seated Leg Curls, Seated
Leg Extension Leg Extension
Leg Extension, Single Leg Leg Extension, Single Leg
Leg Press Machine Leg Press Machine
Split Squat, Prisoner Split Squat, Prisoner
Squat Squat
Squat Jump Squat Jump
Squat, Prisoner Squat, Prisoner
Step Up Step Up
Walking Lunges Walking Lunges
Wall Sit Wall Sit
Intermediate
Box Jumps Box Jumps
Broad Jump Broad Jump
Burpee Burpee
Calf Raises Calf Raises
Calf Raises, Dumbbell Calf Raises, Dumbbell
Calf Raises, Seated Calf Raises, Seated
Center Jump Center Jump
Center Jump, Medicine Ball Center Jump, Medicine Ball
Curtsy Lunge Curtsy Lunge
Curtsy Lunge, Dumbbell Curtsy Lunge, Dumbbell
Dead Lift, Barbell Dead Lift, Barbell
Deadlift, Barbell, Straight Leg Deadlift, Barbell, Straight Leg
Deadlift, Dumbbell, Straight Leg Deadlift, Dumbbell, Straight Leg
Depth Jump Depth Jump
Five Way Lunges Five Way Lunges
Five Way Lunges, Dumbbell Five Way Lunges, Dumbbell
Leg Curl, Exercise Ball Leg Curl, Exercise Ball
Leg Press Machine, 45 deg Leg Press Machine, 45 deg
Lunge, Forward Backward Lunge, Forward Backward
Lunges, Dumbbell, Alternating Lunges, Dumbbell, Alternating
Lunges, Forward Lunges, Forward
Lunges, Reverse Lunges, Reverse
Side Lunges Side Lunges
Split Squat, Dumbbell, Single Leg Split Squat, Dumbbell, Single Leg
Squat Jump, Medicine Ball Squat Jump, Medicine Ball
Squat Spassov Squat Spassov
Squat, Barbell Squat, Barbell
Squat, Dumbbell Squat, Dumbbell
Squat, Dumbbell Press Squat, Dumbbell Press
Squat, Dumbbell, Sumo Squat, Dumbbell, Sumo
Squat, Low, Ankle Hops Squat, Low, Ankle Hops
Squat, Saigon Spassov Squat, Saigon Spassov
Squat, Smith Machine Squat, Smith Machine
Squat, Smith Machine, Narrow Stance Squat, Smith Machine, Narrow Stance
Squat, Smith Machine, Wide Stance Squat, Smith Machine, Wide Stance
Squat, Speed Squat, Speed
Squats, Barbell, Front Squats, Barbell, Front
Step Up, Dumbbell Step Up, Dumbbell
Step Up, Explosive Step Up, Explosive
Step Up, Knee Up, Alternating Step Up, Knee Up, Alternating
Vertical Jump Vertical Jump
Walking Lunges, Medicine Ball Rainbow Walking Lunges, Medicine Ball Rainbow
Advanced
Breathing Squats Breathing Squats
Center Jump, Dumbbell Center Jump, Dumbbell
Clean and Press, Barbell Clean and Press, Barbell
Clean and Press, Dumbbell Clean and Press, Dumbbell
Deadlift, Dumbbell, Straight Leg Calf Raise Deadlift, Dumbbell, Straight Leg Calf Raise
Full Clean, Dumbbell Full Clean, Dumbbell
Lunges, Dumbbell, Forward Lunges, Dumbbell, Forward
Power Clean, Barbell Power Clean, Barbell
Push Up, Burpee Push Up, Burpee
Split Squat, Jump Split Squat, Jump
Split Squat, Jump, Dumbbell Split Squat, Jump, Dumbbell
Squat Jump, Dumbbell Squat Jump, Dumbbell
Squat Jump, Steps, Everest Squat Jump, Steps, Everest
Squat, Low, Ankle Hops, Vertical Jump Squat, Low, Ankle Hops, Vertical Jump
Squat, One Leg Stair Squat, One Leg Stair
Squat, Pause Squat, Pause
Step Up, Explosive, Alternating Step Up, Explosive, Alternating
Step Up, Explosive, Sideways, Alternating Step Up, Explosive, Sideways, Alternating
Tuck Jumps Tuck Jumps

 


Some Leg Workouts you should try
Beginner Leg Workout Routine
Beginner Leg Workout Routine
Level : Beginner
» View Workout
Big Legs Workout
Big Legs Workout
Level : Advanced
» View Workout

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