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How to do the Smith Machine Squat

The Smith Machine Squat is a compound smith machine exercise that mainly works your quads and glutes. Focus on three things: sit down between your heels; keep your chest up; drive the bar straight up.

QuadsGlutesSmith machine

Setup

  1. 1Feet slightly in front of the bar
  2. 2Bar on upper back

Three cues

  1. 1Sit down between your heels
  2. 2Keep your chest up
  3. 3Drive the bar straight up

Most common mistake

Feet directly under bar

Step them forward

In Hindi · हिन्दी में

  1. 1एड़ियों के बीच नीचे बैठें
  2. 2छाती ऊपर रखें
  3. 3बार सीधा ऊपर धकेलें

आम गलती: पैर ठीक बार के नीचे हों तो, थोड़ा आगे रखें

Alternatives to the Smith Machine Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Smith Machine Squat set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.