The Smith Machine Squat is a beginner-friendly machine strength exercise that targets the quadriceps, with the glutes, hamstrings, abdominals and calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Abs, Calves
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Smith Machine Squat
Set the Smith bar just below shoulder height with the safety stops above knee level.
Step under the bar so it rests at the base of your traps and grip the bar evenly.
Place your feet slightly ahead of the bar at about shoulder width.
Rotate your wrists to unrack the bar and brace your trunk.
Push your hips back and bend your knees together until your thighs reach parallel.
Drive through the whole foot and extend your hips and knees to return to standing.
02 The payoff
Why it earns its spot
Loads a squat pattern heavily with a much lower balance requirement.
Lets a lifter train to failure safely using the rotating safety catches.
Gives a clear, teachable squat pattern for beginners and machine-only programs.
03 Don't do this
Common mistakes
Setting the bar low on the back, which fights the vertical rail and strains the shoulders.
Placing the feet directly under the bar, which forces the knees forward and the torso down.
Letting the knees track inside the second toe as you drive out of the bottom.
Leaning on the fixed bar path and losing trunk bracing, which rounds the lower back.
EGON Put it on record
Track it in EGON.
Log every set of the Smith Machine Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
