How to Do Smith Machine Front Squats: Muscles Worked & Proper Form

Muscles Worked in Smith Machine Front Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors
• Lower Back

Secondary muscles worked:

• Calves

How to do Smith Machine Front Squats with Proper Form

1. Place the bar in the Smith machine at a height where you can stand under it and lift it from shoulder level.
2. Stand under the bar with feet shoulder-width apart, positioning the bar in front of your shoulders and keeping your elbows raised so your upper arms are parallel to the floor.
3. Hold the bar like in a regular front squat, or cross your arms over the bar.
4. Lower yourself by bending your knees and keeping your torso upright, descending as low as your mobility allows you to.
5. Push through your heels and extend your legs to return to the standing position, maintaining an upright torso throughout the movement.
6. Repeat for reps.

Commentary

The front squat is a variation of the barbell squat. This exercise shifts more work to your quadriceps, and also your back muscles have to work against a longer moment arm. By performing it in the Smith Machine, you’ll get added stability to the movement.

Because the center of gravity is shifted forward compared to a regular squat, many find it easier to get deep in the front squat. However, the mobility demands increase in other joints, such as your ankles (which can be helped by lifting shoes with a raised heel) and in your shoulders and wrists. The latter might be solved by using an alternate grip: either by crossing your lower arms and placing your hands on top of the bar or by pulling lifting straps around the bar and holding onto these.