Exercises

Smith Machine Back Squats

Also known as Smith Machine Squats

What It Is

Builds strong legs under heavy weight with the bar on guided rails. You focus on depth and drive without balancing a free bar.

How to Do It

Set the bar just below shoulder height. Step under so it rests across your upper back, feet a little in front of your hips. Twist the bar off the hooks and squat until your thighs are about level with the floor, then stand. Twist it back onto the hooks to finish.

Tips

Set the safety stops just below your lowest point. Push through your whole foot, not just your toes.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

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