Smith Machine Squat
The Smith Machine Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Erector Spinae and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a smith machine compound exercise at beginner difficulty.
Perform a squat with the bar guided by the smith machine's rails.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Erector Spinae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position bar on upper back across trapezius. Position bar at appropriate height on Smith machine. Grasp bar with overhand grip. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Vastus Lateralis, Vastus Medialis, Gluteus Maximus.
Alternative Exercises
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