Smith Machine Squats: Enhance Strength, Form, and Depth with this Squat Variation

The smith machine squat is a powerful accessory movement that helps lifters improve their squat depth, reinforce proper form, and train through a full range of motion with built-in safety. While it doesn't replace the free barbell squat, it serves as an excellent tool for both beginners and advanced lifters looking to isolate their lower body without as much demand on stabilization.

In this guide, we’ll break down what makes the smith machine squat unique, how to do it correctly, the key muscles worked, and how it can improve your lower body training outcomes.

What Is the Smith Machine Squat?

The smith machine squat is a compound lower body movement performed using a smith machine—a barbell fixed to a vertical track. This setup allows the bar to move in a controlled, fixed plane of motion, assisting with balance and alignment throughout the squat.

Unlike the free barbell squat, where stabilization and bar path control are entirely up to the lifter, the smith machine helps guide the bar’s motion—making it ideal for building technique, progressing through deeper squat ranges, and performing tempo or hypertrophy work safely.

“The smith machine can be used as a valuable tool to teach squat mechanics and reinforce proper hip and knee alignment through controlled motion.” — Schoenfeld, NSCA Essentials of Strength Training and Conditioning

Muscles Worked in Smith Machine Squats

While the smith machine changes the setup slightly, the muscles worked remain consistent with other squat variations. This includes all major muscle groups of the posterior chain and several stabilizers.

Primary Muscles:

• Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)

• Gluteus Maximus and Medius

• Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)

Supporting Muscles:

• Hip Abductors and Adductors

• Core Stabilizers

• Erector Spinae (for postural support)

“The squat remains one of the most effective exercises for building lower body strength, especially when the glutes and quads are trained through a full range of motion.” — Clark et al., Journal of Applied Biomechanics

Benefits of Smith Machine Squats

1. Promotes Better Squat Form

The fixed vertical track of the smith machine encourages upright posture, proper knee tracking, and even load distribution. It's particularly useful for learning how to maintain consistent hip drive and torso control under load.

2. Improves Range of Motion

With greater stability and bar control, lifters often feel more confident squatting deeper without fear of collapsing forward or losing balance. This leads to greater glute and quad activation.

3. Enhances Safety and Reduces Injury Risk

The safety stops on a smith machine allow lifters to train with intensity—especially in high-volume or fatigue-based sets—without a spotter. It’s also beneficial for those rehabbing from injury or managing joint pain.

4. Ideal for Isolation and Hypertrophy Work

Because the machine assists with stability, lifters can focus more on muscle contraction, tempo control, and volume, making it ideal for hypertrophy-based programming.

How to Do the Smith Machine Squat (Step-by-Step)

1. Setup

• Adjust the smith bar to align with your upper traps/rear delts when standing upright.

• Load your desired weight and step under the bar.

• Position the bar across your upper back, not the neck.

• Grip the bar slightly wider than shoulder-width using an overhand grip.

2. Foot Position

• Place your feet 6–12 inches in front of your body rather than directly under the bar.

• Toes should be pointed slightly outward (10–15 degrees).

3. Unrack and Brace

• Press the bar upward to unrack it.

• Rotate your wrists to unlock the bar from the safety hooks.

• Brace your core and engage your glutes.

4. Descend into the Squat

• Push your hips back and down, maintaining a neutral spine.

• Lower until your thighs are parallel or slightly below parallel, depending on your range of motion.

• Keep your knees behind your toes and weight in your heels/midfoot.

5. Ascent and Lockout

• Drive through your heels to return to the starting position.

• Squeeze your glutes at the top, without hyperextending the spine.

6. Repeat

• Perform for the prescribed number of reps, then rotate the bar forward to re-rack it safely.

Tip: If you feel tension in the knees, try adjusting your stance width or forward foot placement until you find a position that allows full depth and control without strain.

Common Mistakes to Avoid

• Placing Feet Too Far Back
  Unlike a free squat, feet should be positioned slightly forward to reduce shear stress on the knees and promote proper hip loading.

• Allowing Knees to Cave In
  Keep the knees tracking over the toes to protect the joint and engage the glutes.

• Over-Relying on the Machine for Balance
  While the smith machine assists with bar path, it’s still important to maintain proper core engagement and posture.

• Using Too Much Weight
  More control doesn’t mean go heavier. Focus on proper depth, tempo, and muscle activation—especially if using the movement for hypertrophy.

• Shortening Range of Motion
  Partial reps reduce glute and hamstring recruitment. Aim to hit at least parallel, or slightly below, with each repetition.

Programming the Smith Machine Squat

This movement can be used as a main squat variation, or more commonly, as an accessory lift after your primary free-weight squats or deadlifts.

Great Superset Combos:

• Smith Machine Squat + Walking Lunges

• Smith Machine Squat + Romanian Deadlifts

• Smith Machine Squat + Goblet Squat Dropset

Final Thoughts: Should You Be Using Smith Machine Squats?

The smith machine squat is a versatile, joint-friendly movement that can enhance form, improve range of motion, and increase hypertrophy without the stabilization demands of a free barbell. It’s especially valuable for:

• Beginners learning proper squat mechanics

• Bodybuilders focusing on quad/glute hypertrophy

• Athletes recovering from injury or training without a spotter

That said, the smith machine shouldn’t replace free squats entirely—but when used in the right context, it’s an excellent addition to a lower body training split.

“Combining free-weight and machine-based lower body training improves both functional strength and hypertrophy outcomes.” — Schwanbeck et al., Journal of Sports Science and Medicine

Need Help With Optimizing Your Diet, Nutrition, And Training Plan To Finally Get The Results You've Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.