Glutes exercise · smith machine
Smith Low Bar Squat
The smith low bar 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 low bar squat
- Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
- Stand with your feet shoulder-width apart, toes slightly turned outwards.
- Step under the bar and position it across your upper back, resting it on your traps.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar by straightening your legs and stepping back from the rack.
- Take a deep breath and brace your core.
- Initiate the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- Keep your chest up and your back straight throughout the movement.
- Drive through your heels to stand back up, extending your hips and knees.
- 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.
