Everything You Need To Know About Smith Machine Squats

The Smith machine. When it comes to gym equipment, it's a little bit like Marmite: Some people love it, some hate it.

It's had to put up with a lot over the years, but we think it's time the Smith machine got some recognition - especially when it comes to squats.

You might not know it but squatting on the Smith machine has its benefits: for one, you don't need someone to spot you, so if you're pushing yourself to your max on leg day, you're covered from the safety side of things. Yes, your core might not be getting as much of a workout compared to barbell squats, but the stability of the machine means you can lift more (and lifting more equals more gains, right?). But the real magic of the Smith machine squat is that it's a compound exercise with isolation characteristics, allowing you to play around with foot placement to hone in on specific muscle groups.

With so many benefits it seems odd that the Smith machine squat is constantly overshadowed by its barbell counterpart - so how do they compare? As well as showing you how to do a Smith machine squat, we'll be looking into the differences between the two exercises, including muscles worked, squat form, and exercise benefits. Who knows, we might just persuade you to give the Smith machine a chance.

Contents:

• Smith Machine Vs Squat Rack - What's The Difference?

• Muscles Worked

• Benefits

• How To Do Smith Machine Squats

• Form Tips

• Smith Machine Split Squat

• Smith Machine Sissy Squat

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Smith Machine Vs Squat Rack - What's The Difference?

Squatting on the Smith machine may look similar to using a squat rack, but there are some key differences:

Set up in your squat stance, lower down, and things start to feel uncomfortable... Your back is rounding, your heels are lifting, and your form just doesn't feel right! But why?

For starters, the Smith machine keeps the bar in a fixed path (which is partly the reason it's gained such a bad rep over the years, however, this isn't necessarily a bad thing - more on that later). This differs greatly from the barbell squat, where the body is free to shift forward or back as you move. Because of this, you'll need to walk your feet forward a step or two when you get into squat stance. Having them directly under you as you would for a barbell back squat will feel awkward and uncomfortable when you squat down!

Some other key differences include:

• Less recruitment of core and stabilizer muscles during Smith machine squat compared to the barbell, as the machine holds the bar in place throughout the movement.

• More safety features on the Smith machine, including catches and hooks, whereas if you use a barbell you may need a spotter, or to be confident in bailing the bar if you're lifting heavy. (If you are planning on jumping on the squat rack soon but don't know how to bail a barbell, check out our Squats Gym Safety video guide on The Gymshark Training App).

• The Smith machine bar weighs less than the squat rack barbell (usually 15-25lbs depending on the make, compared to a 45lb barbell), however the Smith machine squat allows you to lift heavier overall [1]. Check the manufacturers label on the machine first, so you know exactly how much you're lifting!

Curious about the barbell back squat? Click to learn how to master the back squat.

Like barbell squats, many lifters use Smith machine squats as their primary exercise. However, we'd argue that even more use it as an accessory exercise. This is great news if you're partial to a barbell squat - Smith machine squats can be paired alongside your regular barbell squat, using lighter, higher rep sets to hone in on specific muscle groups, making it a favorite with bodybuilders.

Smith Machine Squats Muscles Worked

As discussed, the Smith machine squat and barbell squat are two different movements, but research has proved squatting on the Smith machine hits most of the same muscles as a regular barbell back squat [2].

These are the:

• Quads

• Glutes

• Adductors

• Lower Back

• Abs

The Smith Machine Squat also works the gastrocnemius (calf muscle), biceps femoris (the back part of the thigh), and vastus medialis (the inner part of the quadriceps), however, these receive greater activation during a free weight squat, rather than the Smith Machine variant. By playing around with foot placement you can also emphasize different muscles through the movement.

Smith Machine Squat Benefits

Whilst the Smith machine squat may spend much of its time overshadowed by its squat rack counterpart, there are many reasons why the Smith machine squat deserves recognition for building strength and size on your legs:

1. It's well suited for beginners with limited weight training experience

Whilst a barbell back squat requires strong core engagement to balance yourself, squatting using a Smith machine provides more stability and a fixed bar path. This makes it suitable for beginners who are not used to squatting using a barbell from a squat rack. You can also re-rack the bar at any point, making it a much safer option - no need to worry about getting stuck at the bottom and having the bail the barbell!

2. The Smith machine allows more weight to be lifted. And more load = increased gains

A 2005 study found that squatting using a Smith machine allowed participants to lift a heavier one-rep max compared to a free-weight squat [3]. It makes sense if you think about it - using a Smith Machine you don't have to work so hard to balance yourself when dropping into the squat. You can focus entirely on coming down into the squat and then maxing out your effort driving the bar up, without needing to consciously stabilize your body and balance the barbell on your back.

3. You have control over which muscles you target

Aiming for stronger hamstrings and bigger glutes? Or would you rather pack some strength and size on your quads before shorts season? As mentioned, the Smith machine allows you to play around with your foot stance to change how much you target specific muscle groups. Moving your feet further forward will target the glutes and hamstring more, whereas feet under the bar will activate the quads more. The Smith machine provides a safe way to play around with stance and hone in on the muscle group you want to grow.

How To Squat On The Smith Machine

Now you're convinced of the benefits, let's cover how to squat using the Smith machine.

If you've never used the Smith machine before, it may look a bit intimidating and confusing to set up. But once you get the hang of it, it's actually a very easy piece of equipment to use.

Setting up the Smith machine:

1. Adjust the Smith machine bar to shoulder height and load some weight plates onto the bar.

2. Approach the bar, turning so you are facing outward resting the bar on your upper traps. Take hold of the bar by placing your hands just outside of your shoulders.

3. Walk your feet one step out in front of you, bringing them just wider than shoulder width. Your toes should be pointing forward or slightly out. Lean back slightly so your upper back presses into the bar.

Performing Smith Machine Squats:

1. Twist the bar back to unlock it. Take a deep breath in, bracing your core as you do so.

2. Push your hips back to initiate the squat, knees tracking in line and slightly over the toes until your thighs are at least parallel to the floor. Keep your chest up, weight through your heels and toes on the ground.

3. Pause, then reverse the movement, extending your legs by pushing your feet into the ground and pressing them slightly forward as you do so. This will activate the quads more.

4. Pause at the top, squeezing your glutes, then repeat for prescribed reps.

5. When you've finished the reps, twist the bar back to lock it back in place.

Smith Machine Squat Form: Tips For The Perfect Squat

To master the Smith machine squat, you'll want to take note of these five form tips:

1. Nail the foot position: Feet shouldn't be directly under you, or too far forward. Have your feet directly under you (as you would for a back squat) and you'll find your heels lifting as you squat. Have them too far forward, and you'll find your body folding forward when you come down. To fix this, walk your feet one or two steps forward from the Smith machine before you start, and take a wider stance than you normally would. This should make it more comfortable when you squat down and allow you to maintain form.

2. Rest the bar on your traps, not your upper back. You'll be surprised how many people get this wrong - but the bar should rest on the soft part of your upper back - not on your neck. This may feel uncomfortable at first, but driving your elbows back and down whilst squeezing your shoulder blades together can help create a cushioned shelf for the bar to rest on.

3. Don't rush the movement! Keep the movement slow, especially during the downward phase. Driving out of the squat can be more explosive, but if you find you are moving so fast the bar is bouncing off your back at the top, it's a sign you should add a bit more weight!

4. As with a regular squat, you'll want to beware of the butt wink! You should maintain an upright position throughout the squat. If you find your spine rounding under at the bottom of the squat, try taking a wider stance. For some, squatting too narrow doesn't provide enough room for the hip or femur. You may also need to work on ankle mobility. Try our Squat Mobility Exercises.

5. No half-hearted squats: Keep it full depth! Squatting to parallel with good form is much more important than performing half reps with a heavier weight [4]. If you struggle with depth, try some box squats or mobility exercises that work on hip, ankle, and thoracic mobility.

. . .

Smith Machine Squat Variations

There are many exercises you can do on a Smith machine, but two of our favorite variations of the Smith machine squat are the Smith machine split squat and the Smith machine sissy squat. Both of these variations are slightly more advanced than the regular squat, and they might take a bit of practice at first to master (particularly the sissy squat!). The first will allow you to build single-leg strength and the latter to develop your quads, making them an ideal pairing as accessory movements alongside Smith machine squats.

For more leg-building squat exercises, discover our best squat variations.

Smith Machine Split Squat

A split squat is one of our favorite unilateral exercises, targeting the quads and glutes. You might not realize it, but chances are you have one leg stronger than the other. Whilst this is completely normal and nothing to worry about, significant strength imbalances can lead to incorrect form, and at worst, injury. Split squats are a great exercise to address these imbalances and build single-leg strength.

Split squats are usually performed with dumbbells, but they are a tricky movement that requires good core stability and balance to prevent yourself from wobbling around! Hop onto the Smith machine, and you have instant stability. This means you can concentrate fully on the working leg without worrying about tipping over mid-rep!

How To Do Smith Machine Split Squats:

1. Adjust the Smith machine bar to sit at around chest height. Position yourself underneath the bar facing away from the machine, so it rests on your upper traps. Place both hands on the bar, just outside of the shoulders.

2. Move your right foot forward and your left foot back, so your right leg is 2 to 3 feet in front of your left. Your front foot should be flat on the floor, whilst the back foot should have the heel raised.

3. Twist the bar backwards to unlock it.

4. Take a breath in and brace your core. Keeping your torso upright, lower your body so your front knee bends and your back knee drives towards the floor, stopping just before it reaches it.

5. Pause, then push yourself back up to standing, driving through your front foot and extending your front leg.

6. Repeat for the prescribed reps, then switch legs.

7. Twist the bar forward to lock it back in place before stepping away from the machine.

Looking for an even harder variation? Try the Bulgarian Split Squat to load up the muscles of the working leg even more!

Sissy Squat Smith Machine

If it's quads you're after, you might want to give the sissy squat a go. Which, despite its name, is a monstrous exercise that can bring big results.

During a normal squat, you sit back in your heels; For a sissy squat, you sink forward onto your toes. Some gyms have a sissy squat machine, but for most, the best way to perform this exercise is on the Smith machine. It may feel strange at first, so follow these steps to nail your sissy squat form:

How To Do A Sissy Squat:

1. Set the Smith machine to shoulder height, rest the bar on your upper back and grip it with both hands, just as you would for the Smith machine squat we covered earlier.

2. Walk your feet slightly out in front of you, toes facing forward, feet hip-width apart. Turn the bar to unrack it.

3. Keeping your chest up, bend your knees forward so they track over your toes, coming onto your tiptoes as you do so.

4. Lower until your knees hover just above the ground (or as close this as your body will allow).

5. Pause, then push through your toes to extend your legs and come back to the starting position.

6. Repeat for the prescribed rep range.

Are sissy squats bad for your knees? Not necessarily. When done properly, sissy squats can actually benefit knee health by utilizing knee flexion and extension. If you have knee pain, squats and variations such as this can improve knee pain [5].

. . .

Next Time, Think Twice Before Bypassing the Smith Machine

Don't judge Smith machine squats until you've tried them- whilst the barbell squat might still come out top, the Smith machine squat gives it a pretty good run for its money! For beginners, the Smith machine is a safe way to get comfortable squatting, whilst experienced lifters can load full emphasis on the leg muscles without the distraction of recruiting the core for balance. For ultimate leg gains, add the Smith machine split squat and sissy squat variations as accessory movements after your Smith machine squats - your quads might not thank us at the time, but you'll reap the benefits after!

. . .

References:

1. NASM-CNC, A.O., CPT (2022). The 15 Best Smith Machine Exercises and How to do Them. [online] BarBend. Available at: https://barbend.com/best-smith-machine-exercises/.

2. Schwanbeck, S., Chilibeck, P.D. and Binsted, G. (2009). A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. Journal of Strength and Conditioning Research, 23(9), pp.2588-2591. doi:https://doi.org/10.1519/jsc.0b013e3181b1b181.

3. COTTERMAN, M., DARBY, L. and SKELLY, W. (2019). COMPARISON OF MUSCLE FORCE PRODUCTION USING THE SMITH... : The Journal of Strength & Conditioning Research. [online] LWW. Available at: https://journals.lww.com/nsca-jscr/Abstract/2005/02000/COMPARISON_OF_MUSCLE_FORCE_PRODUCTION_USING_THE.29.aspx.

4. Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M. and Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European Journal of Applied Physiology, [online] 113(8), pp.2133-2142. doi:https://doi.org/10.1007/s00421-013-2642-7.

5. Zhao, Z., Wang, R., Guo, Y., Chen, L., Wang, K., Zhou, H., Li, H. and Zhou, J. (2019). Static Low-Angle Squatting Reduces the Intra-Articular Inflammatory Cytokines and Improves the Performance of Patients with Knee Osteoarthritis. BioMed Research International, [online] 2019. doi:https://doi.org/10.1155/2019/9617923.

6. Schwanbeck, S.R., Cornish, S.M., Barss, T. and Chilibeck, P.D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research, 34(7), pp.1851-1859. doi:https://doi.org/10.1519/jsc.0000000000003349.

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