Smith Machine Squats

Exercise Tips

  • Keep your chest back and back straight
    throughout lift
  • Keep your eyes on a spot on the ceiling

Smith Machine Squats

This exercise targets your glutes and provides a moderate to high cardio benefit. It also works your quadriceps, hamstrings and lower back.

Muscle Group

Gluteals, Quadriceps, Hamstrings, Lower back, and calves


1 Day a Week to
2 Days a Week


Smith Machine

Cardiovascular Benefit

Moderate to High

Muscle Group: Gluteals, Quadriceps, Hamstrings, Lower back, and calves

Equipment: Smith Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 2 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Glutes

Starting Position: Position yourself at a Smith Machine, facing away from it with your feet slightly wider than shoulder width apart. Position the barbell on your shoulders and grip it with an overhand grip, your hands next to your shoulders.

  1. 1 Exhaling, squat down until your thighs
    are parallel with the floor, like you are sitting down in a chair. Do not lean forward.
  2. 2 Inhale and raise yourself back up to
    standing position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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