Exercise guide · Beginner · Compound

Smith Squat: How to Do It & Muscles Worked

The smith squat is a lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves.

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

How to do the smith squat

  1. Step 1: Set up the smith machine with the barbell at an appropriate height for your squat.
  2. Step 2: Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Step 3: Position yourself under the barbell, resting it on your upper traps and shoulders.
  4. Step 4: Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
  5. Step 5: Engage your core and unrack the barbell, stepping back to clear the rack.
  6. Step 6: Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
  7. Step 7: Lower your body until your thighs are parallel to the ground or slightly below.
  8. Step 8: Pause for a moment at the bottom, then drive 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 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 Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

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.