Squat (Smith Machine): how to do it and muscles worked
The squat (smith machine) mainly works your quadriceps and glutes. You need a Smith machine.
Muscles worked
Main
How to do the squat (smith machine)
- 1
Set the bar at upper-chest height and step under it, resting it across your upper back. Place your feet slightly forward of the bar, shoulder-width apart, and twist to unhook it.
- 2
Bend your knees and lower until your thighs are parallel to the floor, keeping your back straight. Press through your heels to stand and lock out lightly.
- 3
Lower over 2 seconds and breathe in; breathe out as you rise. Keep your core braced and your weight over your midfoot.
Form tip: Keep your feet slightly forward so your knees do not shoot past your toes; use the safety hooks.
Common questions
- Which muscles does the squat (smith machine) work?
- The squat (smith machine) mainly works your quadriceps and glutes.
- What equipment do I need for the squat (smith machine)?
- You need a Smith machine.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the squat (smith machine) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More quadriceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.