Glutes exercise · smith machine
Smith Squat
The smith 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 squat
- Set up the smith machine with the barbell at an appropriate height for your squat.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell, stepping back to clear the rack.
- Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- 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.
