Everything You Need to Know About Smith Machine Squats

Over the years, the Smith machine has faced its share of criticism, but it’s time to give it the credit it deserves, especially for performing squats.

You might be surprised to learn that squatting on a Smith machine offers several advantages. For one, you don’t need a spotter, making it safer when you’re pushing your limits on leg day. While your core might not engage as intensely as it does with barbell squats, the machine’s stability allows you to lift heavier weights (and heavier weights typically lead to greater muscle gains). The true strength of the Smith machine squat lies in its ability to function as a compound exercise with isolation benefits, enabling you to adjust your foot placement to target specific muscle groups.

Given these benefits, it’s puzzling that Smith machine squats are often overshadowed by their barbell counterparts. So, how do they stack up against each other? In addition to demonstrating how to perform a Smith machine squat, we’ll explore the differences between the two exercises, including the muscles they work, form considerations, and overall benefits. By the end, you might be convinced to incorporate the Smith machine into your routine.

What You'll Discover in This Guide:

• Smith Machine vs. Squat Rack: Key Differences
• Muscles Targeted
• Benefits of Smith Machine Squats
• Step-by-Step Guide to Performing Smith Machine Squats
• Form Tips for Optimal Performance
• Smith Machine Split Squat
• Smith Machine Sissy Squat

Smith Machine vs. Squat Rack: Key Differences

While squatting on a Smith machine may resemble using a squat rack, several important distinctions set them apart:

Imagine setting up your squat stance, descending into the squat, and suddenly feeling off balance—your back rounds, heels lift, and your form falters. What’s going on?

The primary difference is that the Smith machine guides the bar along a fixed path, a feature that has contributed to its mixed reputation over the years. Unlike barbell squats, where the bar moves freely as your body shifts, the Smith machine requires you to position your feet slightly forward—one or two steps ahead of your usual squat stance. Standing directly under the bar, as you would for a free-weight squat, feels awkward and unstable when using the Smith machine.

Additional key differences include:

• Core and Stabilizer Muscle Engagement: Smith machine squats engage fewer core and stabilizer muscles compared to barbell squats since the machine stabilizes the bar for you.
• Safety Features: The Smith machine offers built-in safety mechanisms like catches and hooks, eliminating the need for a spotter. In contrast, barbell squats may require a spotter or the ability to safely bail the bar if lifting heavy.
• Bar Weight: The Smith machine’s bar typically weighs less (around 15-25 lbs) than a standard barbell (usually 45 lbs). However, the Smith machine allows you to lift heavier weights overall. Always check the machine’s label to know the exact weight you’re lifting.

Like barbell squats, many lifters use Smith machine squats as their primary exercise. However, they are often preferred as an accessory exercise. This is great news for barbell squat enthusiasts—Smith machine squats can complement your regular routine by using lighter weights and higher reps to target specific muscle groups, making them a favorite among bodybuilders.

Muscles Targeted by Smith Machine Squats

Although the Smith machine squat and barbell squat are distinct movements, research indicates that Smith machine squats engage most of the same muscles as traditional barbell back squats. These include:

• Quadriceps
• Glutes
• Adductors
• Lower Back
• Abs

Additionally, Smith machine squats work the gastrocnemius (calf muscle), biceps femoris (back thigh), and vastus medialis (inner quadriceps). However, these muscles receive greater activation during free-weight squats. By adjusting your foot placement, you can emphasize different muscles throughout the movement.

Benefits of Smith Machine Squats

Despite often being overshadowed by squat racks, Smith machine squats offer numerous benefits for building leg strength and size:

1. Ideal for Beginners with Limited Weight Training Experience: Barbell back squats require strong core engagement for balance, whereas the Smith machine provides more stability and a fixed bar path. This makes it perfect for beginners unfamiliar with squatting from a squat rack. Additionally, you can easily re-rack the bar at any point, enhancing safety without the worry of getting stuck or needing to bail the barbell.

1. Ability to Lift Heavier Weights for Greater Gains: A 2005 study found that participants could lift a heavier one-rep max on the Smith machine compared to free-weight squats. This is because the machine reduces the need to balance the bar, allowing you to focus solely on the squat motion and drive the bar upward with maximum effort.

1. Target Specific Muscles More Effectively: Whether you aim to strengthen your hamstrings and glutes or focus on building your quads, the Smith machine lets you adjust your foot stance to target specific muscle groups. Moving your feet forward emphasizes the glutes and hamstrings, while placing them directly under the bar targets the quads more. This versatility allows you to safely experiment with different stances to grow the muscles you want.

How to Perform Smith Machine Squats

Convinced of the benefits? Let’s walk through the steps to perform Smith machine squats effectively.

Setting Up the Smith Machine:

1. Adjust the Smith machine bar to shoulder height and add weight plates as desired.
2. Approach the bar, face outward, and rest it on your upper traps. Grip the bar with hands slightly wider than shoulder-width apart.
3. Step one or two feet forward, positioning them slightly wider than shoulder-width with toes pointing forward or slightly outward. Lean back slightly so your upper back presses against the bar.

Performing the Squat:

1. Twist the bar to unlock it. Inhale deeply, bracing your core.
2. Push your hips back to begin the squat, ensuring your knees track in line and slightly over your toes. Lower until your thighs are at least parallel to the floor. Keep your chest up, and distribute your weight through your heels and toes.
3. Pause briefly, then reverse the movement by pushing through your feet and slightly forward to engage the quads more.
4. At the top, squeeze your glutes before repeating for the desired number of reps.
5. After completing your sets, twist the bar to lock it back into place.

Form Tips for the Perfect Smith Machine Squat

To master the Smith machine squat, consider these five essential form tips:

1. Perfect Your Foot Placement: Avoid positioning your feet directly under the bar or too far forward. Step one or two feet forward and adopt a wider stance to maintain comfort and proper form throughout the squat.

2. Proper Bar Placement: The bar should rest on the soft part of your upper traps, not on your neck. To create a cushioned shelf for the bar, drive your elbows back and down while squeezing your shoulder blades together.

3. Control Your Movement: Perform the squat with a controlled tempo, especially during the descent. If the bar bounces off your back at the top, it may indicate that you need to reduce the weight.

4. Avoid the Butt Wink: Maintain an upright torso to prevent your spine from rounding at the bottom of the squat. If you experience this, try widening your stance or working on ankle mobility with exercises like our Squat Mobility Exercises.

5. Achieve Full Depth: Prioritize reaching parallel depth with good form over lifting heavier weights with partial reps. If full depth is challenging, incorporate box squats or mobility exercises targeting the hips, ankles, and thoracic spine.

Smith Machine Squat Variations

The Smith machine offers a variety of squat variations, but two standout exercises are the Smith machine split squat and the Smith machine sissy squat. These variations are slightly more advanced and may require some practice to master, especially the sissy squat. They are excellent for building single-leg strength and developing the quads, making them perfect complementary exercises alongside regular Smith machine squats.

For more leg-building exercises, explore our best squat variations.

Smith Machine Split Squat

The split squat is a favorite unilateral exercise that targets the quads and glutes. It helps address muscle imbalances, which are common and can lead to poor form or injury if left unchecked. While split squats are typically done with dumbbells, performing them on the Smith machine provides added stability, allowing you to focus solely on the working leg.

How to Perform Smith Machine Split Squats:

1. Set the Smith machine bar to chest height and position yourself facing away from the machine with the bar resting on your upper traps. Grip the bar just outside your shoulders.
2. Step your right foot forward and your left foot back, placing your right leg about 2 to 3 feet ahead. Keep your front foot flat and your back foot’s heel raised.
3. Twist the bar to unlock it.
4. Inhale and brace your core. Keeping your torso upright, lower your body by bending your front knee and driving your back knee toward the floor, stopping just before it touches.
5. Pause, then push through your front foot to return to the standing position.
6. Complete the prescribed reps, then switch legs.
7. Twist the bar forward to lock it back in place before stepping away.

For a more challenging variation, try the Bulgarian split squat to further intensify the working leg’s engagement.

Smith Machine Sissy Squat

If your goal is to develop your quads, the sissy squat is an excellent option. Despite its name, the sissy squat is a highly effective exercise for building quad strength and size.

How to Perform a Sissy Squat:

1. Adjust the Smith machine bar to shoulder height, rest it on your upper back, and grip it with both hands, similar to the regular Smith machine squat setup.
2. Step your feet slightly forward, hip-width apart, with toes facing forward. Twist the bar to unlock it.
3. Maintain an upright chest and bend your knees forward, shifting your weight onto your toes.
4. Lower yourself until your knees hover just above the ground or as close as possible.
5. Pause, then push through your toes to extend your legs and return to the starting position.
6. Repeat for the desired number of reps.

Are Sissy Squats Bad for Your Knees?

When performed correctly, sissy squats can actually benefit knee health by promoting proper knee flexion and extension. However, if you experience knee pain, it’s essential to focus on form and possibly consult a fitness professional to ensure you’re performing the movement safely.

Conclusion

The Smith machine squat is a versatile and effective exercise that deserves a place in your leg training routine. Whether you’re a beginner looking for stability, a seasoned lifter aiming to lift heavier weights, or someone seeking to target specific muscle groups, the Smith machine offers valuable benefits. By understanding its differences from barbell squats, mastering proper form, and incorporating variations, you can maximize your leg development and overall strength.