Quads exercise · smith machine
Smith Chair Squat
The smith chair squat is a smith machine exercise that targets the quads, with the glutes, hamstrings and calves assisting.
- Target muscle
- Quads
- Also works
- Glutes, hamstrings, calves
- Equipment
- Smith machine
- Body part
- Upper legs
How to do the smith chair squat
- Adjust the height of the smith machine bar to a comfortable position.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Place the barbell across your upper back, resting it on your traps.
- Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every smith machine exercise.
