Smith Squat
The Smith Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae. It is a smith machine compound exercise at beginner difficulty.
A smith machine compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet slightly forward. Disengage bar by rotating bar back. Execution: Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet.Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Comments: Keep head facing forward, back straight and feet flat on floor with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. SeeSmith Squat Analysis.
Alternative Exercises
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