FitCi
Smith Machine Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place the bar across the back of your shoulders on your traps and position your feet shoulder-width apart and slightly forward.
- Rotate the bar off the hooks and keep your torso upright and chest open.
- Push your hips back and down to descend until your thighs are parallel to the floor.
- Drive through your heels to stand up and squeeze your glutes at the top.
- After your controlled reps, rotate the bar back onto the hooks to lock it.
Coaching tip
Position your feet slightly forward and descend under control; don't let your knees travel too far past your toes.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.