Smith machine squat

Why it's here

The Smith machine guides the bar along a fixed track, so there is less to balance and safety stops are easy to set. In a trial comparing training with machines, including the Smith machine squat, against free weights, both built muscle and strength to a similar degree ^[1].

The evidence

• Training study Men and women trained with either free weights or machines, including the Smith machine squat and bench press. Muscle mass and strength increased similarly in both groups; squat and bench press strength rose 11–19% ^[1].

How to do it

1. Set the bar's hooks at shoulder height and the safety stops just below the bottom of your squat.
2. Stand with your feet about shoulder-width apart and slightly in front of the bar.
3. Unhook the bar, squat as deep as you can control, and drive back up.
4. Re-hook the bar at the top of your last rep.

Stop an exercise that causes significant or unusual pain and have it assessed. This page describes the movement; it is not rehabilitation advice.

Making it harder over time

This is a large compound exercise in the Progressive Overload Calculator, which adds weight in steps of 2.5%–5% once every set reaches the top of your rep range, and adds reps until then.

Alternatives

• Barbell back squat — The classic lower-body lift. Squatting deeper grew the glutes and adductors more, and the quadriceps just as well.
• Leg press — Heavy quadriceps work with nothing to balance, so sets can go close to failure and the load can rise in small steps.