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Smith Machine Squats

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Smith Machine Squats

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Back, Glutes, Quads and Hamstrings
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Set the smith machine bar to one rung under your shoulder height
  5. Get yourself under the bar and rest the bar onto the upper trapezius
  6. Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
  7. With the smith machine squat it enables you to lean back more than a regular squat so you can step your feet out in front slightly more than a normal squat
  8. The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
  9. Next take a breath in and unrack the bar by straightening your legs
  10. Take a few normal breaths at the top.
  11. Next take a breath in and squat down under control by bending your hips and knees.
  12. Your knees should follow the plane of your feet.
  13. The depth is taken to just below parallel with the thighs if you are able to.
  14. Once at the bottom then push hard through the heels until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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