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Intermediate
Glutes
Smith Front Squat (clean Grip)
This lower-body exercise is done on a Smith machine. It targets your glutes, quads, hamstrings, calves, and core muscles. The "clean grip" style requires flexible shoulders and wrists. You must use proper form to keep your balance and stay safe.
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How to Perform
- 1Set the Smith machine bar to shoulder height.
- 2Stand facing the bar with your feet shoulder-width apart.
- 3Hold the bar with an overhand grip, slightly wider than your shoulders.
- 4Step back and rest the bar across the front of your shoulders and collarbone.
- 5Keep your chest up, back straight, and tummy muscles tight.
- 6Lower your body by bending your knees and hips, as if sitting in a chair.
- 7Go down until your thighs are parallel to the floor or a little lower.
- 8Pause for a moment, then push through your heels to stand back up.
- 9Repeat this for as many repetitions as needed.
Exercise Info
Primary Muscles
Secondary Muscles
Calves
Hamstrings
Core
Quads
Equipment
Difficulty
Intermediate
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