Exercise guide · Intermediate · Compound

Smith Low Bar Squat: How to Do It & Muscles Worked

The smith low bar squat is a compound lower body exercise performed on a smith machine, targeting the glutes as the primary muscle group, with secondary emphasis on the quadriceps, hamstrings, and calves.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith low bar squat
Front view: muscles worked by the smith low bar squat. Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the smith low bar squat. Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the smith low bar squat

  1. Step 1: Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
  2. Step 2: Stand with your feet shoulder-width apart, toes slightly turned outwards.
  3. Step 3: Step under the bar and position it across your upper back, resting it on your traps.
  4. Step 4: Grip the bar with your hands slightly wider than shoulder-width apart.
  5. Step 5: Unrack the bar by straightening your legs and stepping back from the rack.
  6. Step 6: Take a deep breath and brace your core.
  7. Step 7: Initiate the squat by pushing your hips back and bending your knees.
  8. Step 8: Lower your body until your thighs are parallel to the ground or slightly below.
  9. Step 9: Keep your chest up and your back straight throughout the movement.
  10. Step 10: Drive through your heels to stand back up, extending your hips and knees.
  11. Step 11: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith low bar squat 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 Low Bar Squat 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.