At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Feet slightly in front of the bar.
- Squat deep.
- Push through your whole foot.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
The stable path lets you train safely close to failure; resistance profile similar to the squat.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Barbell Back Squat · Barbell · rating A
- Leg Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine squat.
Let Mitta set the weight.
Mitta plans the Smith machine squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine squat
What muscles does the Smith machine squat work?
The Smith machine squat mainly trains your quads. Your glutes help.
How many reps of the Smith machine squat should I do?
Mitta plans the Smith machine squat at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine squat?
Good alternatives that train the same muscle are the hack squat, barbell back squat and leg press.
Is the Smith machine squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine squat have rating A?
The stable path lets you train safely close to failure; resistance profile similar to the squat.