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Beginner
Glutes
Smith Squat
The smith squat is a lower body exercise done on a Smith machine. It mainly works your glutes, but also helps your thighs and calves. The machine guides the bar in a straight line, which helps you stay steady. This makes it a good choice if you are learning how to squat or want to focus on your muscles without needing to balance a loose bar.
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How to Perform
- 1Adjust the bar on the machine to a height that fits your shoulders.
- 2Stand with your feet as wide as your shoulders and turn your toes out a little.
- 3Step under the bar so it rests on your upper back and shoulders.
- 4Hold the bar with your hands wider than your shoulders.
- 5Tighten your stomach muscles, unhook the bar, and step back slightly to clear the hooks.
- 6Keep your chest tall and back straight, then bend your hips and knees to lower yourself.
- 7Go down until your thighs are flat like a table or a little lower.
- 8Stop for a second at the bottom, then push up through your heels to stand back up.
- 9Do this again for as many times as you need.
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