QuadsBeginnerCompound
Smith Machine Squat
Squat with the bar on a fixed track.
Benefits
- Stable squat without a spotter
- Feet can be placed forward for comfort
How to do it
- Feet slightly in front of the bar
- Squat to a comfortable depth
- Drive up through mid-foot
Common mistakes
- Feet directly under the bar
- Half reps
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
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