The Smith Machine Squat is a great exercise for anyone who wants to target their leg muscles, core muscles, and glutes. If you have access to a gym with a Smith machine then there’s no excuse not to do this lift! All you need is the machine itself and some floor mats – that’s it! If you’re working out at home then just get yourself an old tree trunk or heavy barrel for your feet to rest on while you squat down on it.
#1 Smith Machine Squat
Smith machine squats are a great tool to use to create an injury-proof workout. They can also be used for building up muscle groups that have been previously undertrained, such as the hamstrings, glutes, and calves. They are highly recommended for beginners because they allow you to train safely without worrying about damaging your joints or muscles.
Smith machine squats can also be used for people with weight loss goals! Squatting with a Smith machine allows you to safely increase your weight as you build muscle over time. This will help you reach your goal faster without risking injuries before reaching it. This exercise can be done at home or in a gym with little equipment needed.
How To Do Smith Machine Squat:
Place your feet on the barrel with your toe on top of the barrel, heels, and knees directly below the barrel. The toes of your feet should be pointed straight out for more balance. Your ankles and knees should be together, with a slight bend in the knee. Your hips should be forward, and you should feel the tension in your abdominal muscles. The weight of your body should be centered over your legs and knees, with weight being evenly distributed over both feet and legs.
Start by lifting one foot off the floor by bending at the knee (as shown below) while keeping perfect form throughout each repetition.
Then place the foot back on the barrel and continue to squat down while holding the weight. The key is to keep your back straight, your abdominals tight, and your knees in line with your feet. As you go down into the squat, push up with your hips to create a straight line from your shoulders to knees. The bar should remain in front of you as you go down into the squat – don’t “round” forward by having your head in front of the bar.
Once you have pushed up on your hips as far back as possible, start pushing yourself up again using leg strength.
Benefits of Smith Machine Squat:
- Improve your explosive power and core stability.
- Stretch the body for a complete workout without hitting joints.
- Increase the size of lower-body muscles with three major compound movements.
- Increase the core strength to enhance back pain relief.
- A squat on Smith Machine weighs less than ordinary bar weights, so it is easier to do high reps with this machine than work up through heavy squats with a heavyweight.
- Smith Machine Squats can be done on either light or heavyweight levels that are comfortable for you to progressively work up through as you get stronger or heavier equipment becomes available in your gym or home fitness area.
Things to keep in Mind while doing Smith Machine Squats:
- You can use it without the ability to use a barbell since its because of its design to be set up quickly and easily for the user.
- Lifts into a deep squat position so you can work your lower body muscles without having to worry about weight distribution or balance.
- You can do sets, reps, or time-based sets that allows you not to make compromises between sets.
- It also provides plenty of room for adjusting your safety bars so that they suit your height, build and exercise progressions.
If you are looking for a way to train heavy squats more safely and effectively then the Smith machine is one option where you will benefit greatly from such an investment in equipment.
Common Mistakes People Do:
- Mistakes people do while doing Smith Machine Squats are-
- Canting the weight excessively to one side
- Extending the knees too far
- Leaning in too heavily, or not enough
- Keeping the torso upright following a deep squat, resulting in an unbalanced load that throws off balance and movement patterns
- Bouncing out of bottom position. Leaving it up to your knees. Not taking all of your range-of-motion, which can lead to injury down the line
- Squatting with poor technique and form, going for speed more than form for example (which can lead to injury)
- Getting out before range-of-motion has been achieved because you’re getting tired.
Variations of Smith Machine Squats-
- Standing Smith Machine Squats
- Smith Machine Squat to Press
- Smith Machine Deadlift Front Raise Combo
- One-Legged Smith Machine Squats
- Smith Machine Deadlift to Curl Combo
- Smith Machine Deep Hack Triceps Extension Combo
Paired with two compound movements, the Smith machine squat offers an opportunity to warm up the quads and glutes, while also building muscle in the abs, back, and hips.
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