How to do the Smith Machine Squat
- Place the bar across your upper back and unrack it, rotating the hooks.
- Stand with feet shoulder-width apart and slightly forward of the bar, toes slightly outward.
- Bend your knees and hips together, lowering until your hips reach knee level.
- Push through your whole foot to stand up, returning to the starting position.
Full technique — 8 steps
- Set the bar across your upper traps and place your feet slightly forward of the bar path.
- Stand tall to unrack the bar, then rotate the hooks clear before settling your stance.
- Position your feet about shoulder width apart with toes turned slightly outward.
- Tighten your stomach and keep your torso upright under the bar as you begin descending.
- Bend your knees and hips together, letting your knees point the same way as your feet.
- Lower until your hips reach knee level or deeper if your pelvis stays neutral.
- Drive through your whole foot to stand up, extending knees and hips along the fixed bar path.
- Finish tall under the bar, then rotate the hooks back into the rack after your set.
Common mistakes
- Feet placed directly under bar
- Knees collapsing inward
- Heels lifting off platform
- Cutting depth too high
- Hips shooting up first
Form cues
- Set feet slightly forward
- Knees point where feet point
- Keep feet fully planted
- Descend straight down
- Rack by rotating hooks
Compared with similar variants
| Smith Machine Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Lower back | moderate | high | low | high |
| Knee | moderate | high | high | moderate |
| Equipment | Smith machine | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Squat Harder
- Dumbbell Box Squat Easier
Resistance bands
- Resistance Band Squat Easier
- Resistance Band Sumo Squat Easier
Barbell
- Feet Together Barbell Squat Harder
- Barbell Pause Squat Harder
No equipment
- Stability Ball Wall Squat Easier
- Bodyweight Overhead Squat Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Horizontal Leg Press
- Easier Leg Press
- This exercise Smith Machine Squat
- Harder Hack Squat (Machine)
- Harder Barbell Back Squat
Too hard for now? Start with the Leg Press.
In ready-made workouts
- Beginner full-body workout C45 min · Gym
- Easy comeback workout B30 min · Gym
Quick answers
What muscles does the Smith Machine Squat work?
Primary: Quads 9/10. Also works: Glutes 7/10, Hamstrings 4/10.
Which joints does the Smith Machine Squat load?
Lower back: moderate, Knee: moderate, Hip: low, Ankle: low. Lower back — lighter options: Hack Squat (Machine), Goblet Squat, Kettlebell Goblet Squat.
When should I do the Smith Machine Squat in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Smith Machine Squat?
Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Smith Machine Squat?
Dumbbells: Dumbbell Squat, Dumbbell Box Squat. Resistance bands: Resistance Band Squat, Resistance Band Sumo Squat. Barbell: Feet Together Barbell Squat, Barbell Pause Squat. No equipment: Stability Ball Wall Squat, Bodyweight Overhead Squat.
What is an easier version of the Smith Machine Squat?
Leg Press (Beginner), Horizontal Leg Press (Beginner).
What is a harder version of the Smith Machine Squat?
Hack Squat (Machine) (Intermediate), Barbell Back Squat (Intermediate).
