Is the Smith machine squat safer than a free weight squat?

The fixed track provides stability and built-in safety catches, making it a lower-risk option for those with balance concerns or those training to failure without a spotter.

Where should I place my feet?

Place your feet slightly forward of the bar to allow for a more vertical torso and deeper hip flexion, which emphasizes the glutes.

Should I go all the way down?

You should squat as low as your mobility allows without your lower back rounding, ideally reaching a point where your thighs are parallel to the ground or lower.

How to Perform the Smith Machine Squat for Glutes

Master the Smith machine squat with our detailed guide. Learn proper foot placement and technique to maximize glute and quad growth safely.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Quads
Hamstrings
Adductors
Erector Spinae

Related Guides

Glutes · Legs