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Smith Machine Squat

Smith Machine Squat

LegsSmith machineBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesHamstringsAbs

Primary muscle

Quadriceps + glutes

Secondary

Hamstrings, core

How to do it

Bar on your upper back, feet slightly forward. Sit the hips back and down, keep the back flat and drive through the heels.

Common mistake

Feet directly under the bar (loads the knees); rounding the back.

Alternative

Hack Squat
Hack SquatLeg PressGoblet Squat

Your results

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