Legs
Smith machine squat
A controlled, stable variation for building powerful glutes and leg strength with added safety.
How to perform.
Follow the sequence — setup is half the lift.
Position the bar across your upper traps and stand with your feet shoulder-width apart, approximately 6 to 12 inches in front of the bar's vertical path.
Unlatch the bar by rotating the hooks and establish a neutral spine with your core engaged and chest upright.
Lower your hips by bending at the knees and pushing your glutes back as if sitting into a chair.
Continue the descent until your thighs are at least parallel to the floor, ensuring your heels remain firmly planted.
Drive through your mid-foot and heels to reverse the movement, extending your hips and knees to return to the starting position.
Lock the bar back into the safety pegs once you have completed your desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing feet directly under the bar which can limit depth and strain the knees
- Rounding the lower back during the bottom of the movement
- Allowing the knees to cave inward during the ascent
- Lifting the heels off the floor while descending
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.