Smith Machine Squat

The Smith machine squat is a guided-bar squat that trains your quadriceps and glutes, with help from your hamstrings. Because the bar moves on fixed rails, it gives you more stability than a free barbell and can be a good way to learn the squat pattern.

Set the bar at about upper-chest height. Step underneath so it rests across your upper back and shoulders. Grip the bar with hands just outside shoulder width, elbows tucked, and chest up. Stand tall and twist your wrists firmly to unlock the bar. Take one or two small steps forward so your feet sit slightly in front of the bar path, about shoulder-width apart or wherever your squat stance feels comfortable.

Brace your core, then begin the descent by pushing your hips back and bending your knees. Sit down between your legs, keeping your torso upright, until your hips reach about knee height or whatever depth you can control with good posture. Pause briefly, then drive through your whole foot to stand, finishing with your hips under the bar.

Breathe in and tighten up at the top, hold that pressure down and up, then exhale at the top. To make it easier, reduce the depth or load. To make it harder, slow the descent, pause at the bottom, or add weight as your program allows. Rack the bar with a firm wrist twist and wait for it to lock.

Fault: Your knees drift far forward and your heels lift. Fix: Move your feet slightly forward of the bar path and think about sitting back and down between your legs, keeping your whole foot on the floor.

Fault: Your torso collapses or rounds forward as you lower. Fix: Brace hard before you descend, keep your chest up, and only go as deep as you can while staying tall.

Fault: The bar feels unstable because your feet are directly under it. Fix: Set up with your feet slightly forward so the bar travels in a straight line over the middle of your foot throughout the rep.