At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Squat |
| Primary muscle | Quads |
| Also works | Glutes |
The movement, step by step.
- Set the Smith bar on the upper back, position the feet for a comfortable rail path and set safety stops before releasing the hooks.
- Bend the hips and knees along the guided path with the heels down, then stand and re-hook the bar when finished.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Let the knees track in the direction of the toes.
- Keep pressure through the whole foot.
Common mistakes
- Lifting the heels or collapsing the knees inward.
- Choosing a depth that loses control of the pelvis.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Machine - Smith Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.