Squat (Smith Machine)
Complete guide to Squat (Smith Machine). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Squat (Smith Machine)
Add the appropriate amount of weight and set the bar on a Smith machine at just below shoulder height.
Step under the bar so it rests across your upper traps and unrack it.
Stand with your feet shoulder-width apart and toes turned slightly outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back until your thighs are at least parallel with the floor.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |