Glutes exercise · smith machine
Smith Full Squat
The smith full squat is a smith machine exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves
- Equipment
- Smith machine
- Body part
- Upper legs
How to do the smith full squat
- Set up the smith machine with the barbell at shoulder height.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Step under the bar and position it across your upper back, resting on your traps.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar and take a step back, maintaining a stable stance.
- Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
- Pause for a moment at the bottom, then drive 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 and calves work as secondary muscles. See all glute exercises or every smith machine exercise.
