Smith Squat

glutesupper legssmith machine

Learn how to do the Smith Squat with proper form and technique. This smith machine exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

Smith Squat exercise demonstration showing proper form

How to Do the Smith Squat

Follow these steps to perform the Smith Squat with correct form:

  1. 1Set up the smith machine with the barbell at an appropriate height for your squat.
  2. 2Stand with your feet shoulder-width apart, toes slightly turned out.
  3. 3Position yourself under the barbell, resting it on your upper traps and shoulders.
  4. 4Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
  5. 5Engage your core and unrack the barbell, stepping back to clear the rack.
  6. 6Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
  7. 7Lower your body until your thighs are parallel to the ground or slightly below.
  8. 8Pause for a moment at the bottom, then drive through your heels to return to the starting position.
  9. 9Repeat for the desired number of repetitions.

Smith Squat Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
smith machine
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Smith Squat?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Squat work?

The Smith Squat primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Smith Squat?

The Smith Squat requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Squat with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Squat?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Smith Squat?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Smith Squat best for?

The Smith Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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