Smith machine squat
A guided barbell squat where the fixed bar path lets you focus on leg drive.
- Muscle group: Legs
- Equipment: Smith machine
- Difficulty: Beginner
Also known as: Smith squat, Squat in Smith machine, Smith machine back squat, Knæbøj i Smith machine, Squat i multipres
How to do it
- Set the bar at upper-chest height, step under it with the bar across your upper back, and place your feet slightly in front of the bar.
- Unhook the bar, brace your core, and bend knees and hips to lower under control.
- Press through your whole foot to stand, then rotate the bar to rack it when finished.
Common mistakes
- Feet placed directly under the bar, which pushes the knees too far forward and strains the lower back.
- Skipping the safety stops, so a failed rep cannot be racked.
Alternatives
Watch a video demonstration on YouTube
“✅ The PERFECT Smith Machine Squat” by Andrew Kwong (DeltaBolic) (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.