Exercise · Form & cues
Smith Machine Squat — form guide
Quads · Glutes · Hamstrings. Equipment: Smith Machine. Difficulty: Beginner–Intermediate.
TEMPO
3-1-2-0
Fixed bar path lets you push closer to failure safely. Foot position changes the bias: feet under bar = quads, feet forward = glutes/hams.
Cues
- Bar on mid-traps, twist hooks free at top
- Feet forward of bar by ~6 inches for balance
- Sit straight down, brace 360°
- Drive through whole foot
Common mistakes
- Feet too close to bar — knees crash forward
- Forgetting to twist hooks at lockout
Injury notes
Safer than free squat for solo lifters and back rehab. Adjust foot position to avoid knee aggravation.
Progression
Add 5kg when 8 controlled reps land at full depth.