Glutes exercise · smith machine
Smith Front Squat (Clean Grip)
The smith front squat (clean grip) is a smith machine exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves, core
- Equipment
- Smith machine
- Body part
- Upper legs
How to do the smith front squat (clean grip)
- Set up the smith machine with the barbell at shoulder height.
- Stand facing the barbell with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
- Keep your chest up, back straight, and core engaged.
- Lower your body by bending at the knees and hips, as if sitting back into a chair.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- 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 glutes. The quadriceps, hamstrings, calves and core work as secondary muscles. See all glute exercises or every smith machine exercise.
