A variation of the traditional squat that uses the Smith machine, offering more stability for beginners.
- +Great for beginners learning proper squat technique
- +Machine stability allows focus on muscle activation
- +Safer alternative for heavy lifting
- –Can lead to improper form development due to fixed movement path
- –Doesn't engage stabilizing muscles as much as free weights
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the safety stops at just below your squat depth
- Stand with feet shoulder-width and a slight forward stance under the bar
- Place bar across upper traps, grip slightly wider than shoulders
- Unrack by straightening legs; brace core and keep chest up
- Lower by sitting back and down, knees tracking over toes
- Go to thighs parallel (or as low as comfortable) without losing form
- Drive through heels to stand, keeping torso tall
- Inhale down, exhale up; move with controlled tempo