Exercise guide · Intermediate · Compound

Smith Front Squat (Clean Grip): How to Do It & Muscles Worked

The smith front squat (clean grip) is a lower body exercise performed on a smith machine, targeting the glutes with significant involvement from the quadriceps, hamstrings, calves, and core.

Primary muscles
Glutes
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith front squat (clean grip)
Front view: muscles worked by the smith front squat (clean grip). Primary: glutes. Secondary: hamstrings, quads, abs, obliques and calves.
Back view: muscles worked by the smith front squat (clean grip). Primary: glutes. Secondary: hamstrings, quads, abs, obliques and calves.
Primary Secondary

How to do the smith front squat (clean grip)

  1. Step 1: Set up the smith machine with the barbell at shoulder height.
  2. Step 2: Stand facing the barbell with your feet shoulder-width apart.
  3. Step 3: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
  5. Step 5: Keep your chest up, back straight, and core engaged.
  6. Step 6: Lower your body by bending at the knees and hips, as if sitting back into a chair.
  7. Step 7: Continue lowering until your thighs are parallel to the ground or slightly below.
  8. Step 8: Pause for a moment, then push through your heels to return to the starting position.
  9. Step 9: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith front squat (clean grip) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Front Squat (Clean Grip) alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.