Smith machine squat

A squat with a vertically guided bar; adjust foot position to the machine path.

The model illustrates the general movement. Adjust the seat and handles to the machine you use.

Level

Basic

Equipment

Machines

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Set the safety stops and rest the bar on the upper back.
2. Brace your torso and keep whole feet planted.
3. Descend under control and stand without letting the knees collapse.

Common mistakes

• Resting the bar on the neck.
• Using a foot position that conflicts with the guide path.