Smith Machine Squats
The Smith Machine Squats is a smith machine exercise that primarily targets the quads, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Smith Machine Squats
- 1Set the bar on the Smith machine around upper-chest height, step under it so it rests across the back of your shoulders (not on your neck), place your feet about shoulder-width apart slightly in front of the bar, and unhook the safeties.
- 2Bend your hips and knees to sit down and back as if into a chair until your thighs are about parallel to the floor, then push through your heels to stand up, breathing in as you lower and out as you drive back up with smooth, controlled motion.
Coach tips
- Keep your chest up and eyes forward so your back stays straight and doesn’t round.
- Don’t let your knees cave inward; gently press them out so they stay in line with your toes.
- Start with a lighter weight to get used to the machine’s path, and stop if you feel sharp pain in your knees or lower back.
Train quads smarter
One rep, one set. Hypro turns the Smith Machine Squats into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Smith Machine Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Smith Machine Squats fits right into proven hypertrophy and strength templates.
