Step by step
- Set the bar at shoulder height and rest it on your upper back.
- Place your feet slightly in front of the bar, shoulder width apart.
- Unhook the bar and lower until your thighs are parallel to the floor.
- Stand up by pushing through your whole foot.
Tip: Feet further forward work your glutes more; further back, your quads.
Common mistakes
Bring them slightly forward: your knees and back work more comfortably.
Spread your weight over your whole foot.
Set them just below your lowest point.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it worse than a free squat?
Not worse: it's easier to control. The free squat works balance more.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add smith machine squat to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.