Fitorex

Smith Machine Squat

A guided path that lets you place your feet forward and load the quads safely with less technical demand.

  • Compound
  • Machine
  • Beginner

How to do it

  • Place your feet slightly forward of the bar
  • Lower at least to parallel under control
  • Push through your whole foot without snapping into lockout

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lower for 2–3 s, come up under control

Common mistakes

  • Feet too far forward (shearing stress on the knee)
  • A short range
  • Letting your heels lift

Muscles worked

Primary

  • Quads
  • Glutes

Secondary

  • Hamstrings
  • Core / abs

Alternatives

PreviousWeighted Pull-Up
Form animation: Smith Machine Squat
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Machine
Level
Beginner
Pattern
Knee-dominant
Stimulus / fatigue
High
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