Exercise · squat
Smith machine squat
Smith machine squat is a beginner-friendly squat movement that trains quads, glutes, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is feet too far forward turning it into a hack-sit; bouncing at the bottom. If a machine or the movement itself doesn't suit you, Leg press or Goblet squat or Hack squat machine or Chair / box squat cover the same pattern. It's usually held back for knee, back issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Feet slightly in front of the bar so shins stay vertical | पैर बार से थोड़ा आगे रखो |
| 2 | Unlock, descend under control to parallel | धीरे नीचे जाओ, जांघ फर्श के समानांतर |
| 3 | Push through heels; re-hook at the end | एड़ी से धक्का दो, आखिर में बार लॉक करो |
Equipment & who it fits
Needs a machine, rated beginner, held back for knee, back issues. Search "smith machine squat foot placement" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Smith machine squat work?
- Smith machine squat primarily trains quads, glutes, using a squat pattern with a machine.
- What's the most common mistake with Smith machine squat?
- Feet too far forward turning it into a hack-sit; bouncing at the bottom
- What can I do instead of Smith machine squat?
- The closest substitutes in this database are leg press, goblet squat, hack squat machine, box squat chair, which train the same pattern with different equipment.