Smith Chair Squat
A Smith machine squat variation that targets the quads while training the glutes and hamstrings through a controlled bar path.
Secondary muscles
How to do it
- Set the Smith bar across your upper back and stand with your feet about shoulder-width apart, slightly in front of the bar path.
- Unrack the bar and brace your core with your chest up and eyes forward.
- Bend your knees and hips together to sit straight down under control.
- Lower until your thighs are about parallel to the floor or slightly below while keeping your heels down.
- Drive through your midfoot and heels to stand back up until your knees and hips are fully extended.
- Lock out tall, then repeat for the next rep.
Form cues
- Chest up
- Knees track over toes
- Drive through heels
- Brace your core
Common mistakes
- Feet set directly under the bar so the knees travel too far forward.
- Heels lift off the floor at the bottom.
- Knees cave inward during the ascent.
- Lower back rounds as the hips drop.
Breathing
Inhale and brace before you lower, then exhale as you drive back up to standing.
