Smith Machine Squats: Form, Variations & Benefits

Smith machine Zercher squats are the best variation for martial artists since most of these sports require similar biomechanical positions when performing martial arts.

How to Perform Smith Machine Zercher Squats

1. Load the bar with the appropriate weight to perform at least 8 consecutive reps without resting.
2. Stand before the bar and position your arms by flexing your elbows at 90 degrees and place both your palms on each other to imitate the martial arts holding grip.
3. Place your feet slightly wider than the shoulder width position and point your toes outward.
4. Start the exercise by lowering your body down to the squat position.
5. Hold that position for one second when your thighs reach a parallel position with the ground.
6. Reverse the motion to return to the starting position.
7. Repeat for 4 sets, 8 reps, and rest for 3 minutes between each set.

Smith Machine Hack Squat

Smith machine hack squat will take the pressure out of your lumbar spine by placing the weight in your hands and consequently strengthen your grip along with your leg muscles.

How to Perform Smith Machine Hack Squats

1. Load the barbell with the appropriate weight to perform 8 consecutive reps without resting.
2. Get in front of the Smith machine bar and take a pronated grip with your hands so the bar hangs from them in the anatomical position.
3. Step forward with both feet for about 6 to 10 inches to enter the deep squat position more easily.
4. Slightly turn your toes outward and place your feet shoulder-width apart.
5. Start the exercise by performing the lowering eccentric phase and bending your hips, knees, and ankles simultaneously.
6. When you reach the deep squat position where your thighs are parallel to the ground, hold that position for one second.
7. Reverse the motion to return to the starting position.
8. Repeat for 4 sets, 8 reps, and rest for 3 minutes between the sets.

Smith machine chair squat is another excellent variation that will further the activation of your quadriceps and glutes.

How to Perform Smith Machine Chair Squats

1. Load the Smith machine bar with the appropriate weight to perform 6 consecutive reps without resting.
2. Enter the space below the bar and place it on your upper traps as described in the technique chapter.
3. Take a step forward with both your between 6-10 inches.
4. Keep your toes pointing forward and slightly bend your knees.
5. Start the exercise by lowering down into the deep chair squat position.
6. Stop the motion when your thighs become parallel to the ground on getting past it a little if you have enough mobility and strength.
7. Hold the bottom position for one second and ensure your feet don’t slide forward or your knees start caving in.
8. Reverse the motion by simultaneously initiating the triple extension in your ankles, hips, and knees.
9. Repeat for 6 reps, 4 sets, and rest for 2 minutes between the sets.

Smith Machine Sumo Squat

The Smith machine sumo squat is my favorite exercise for strengthening weak adductor muscles. 

How to Perform Smith Machine Sumo Squats

1. Load the bar with the appropriate weight to perform at least 6 reps without resting.
2. Enter the space below the bar and place it on your upper traps and deltoid muscles.
3. Place your feet wider than shoulder-width to enter the sumo squat starting position and turn your toes slightly outward.
4. Start the exercise by simultaneously bending your hips, knees, and ankles to enter the deep sumo squat position.
5. Hold that position for one second when your thighs become parallel to the ground.
6. Reverse the motion to return to the starting position.
7. Repeat for 4 reps, 3 sets, and rest for 2 minutes between the sets.

The Smith machine box squat is one of the best squat variations for athletes that need to build a strong base for developing plyometrics and explosive strength.

How to Perform Smith Machine Box Squats

1. Load the bar with the appropriate weight to perform at least 6 consecutive reps without resting.
2. Place the plyo box behind you to achieve the desired depth when squatting down.
3. Enter the space before the plyo box below the Smith bar, and place it on your trapezius and deltoid muscles.
4. Take a narrower stance than usual, shoulder-width apart, and keep your toes pointing forward or slightly outward.
5. Start the exercise by squatting down by bending your hips, knees, and ankles until your glutes reach the box height.
6. Sit on the box with the bar on your upper back and initiate the ascending phase to return to the starting position.
7. Repeat for 6 reps, 4 sets, and rest 2-5 minutes between the sets.

Smith Machine Split Squat

Smith machine split squats are the best squat variation for building unilateral strength and developing those stabilizer muscles vital for balancing the body in motion.

How to Perform Smith Machine Split Squats

1. Load the Smith bar with the appropriate weight to perform at least 6 reps with each leg without resting.
2. Enter the space below the bar and place it on the upper portion of your traps and deltoid muscles.
3. Assume a split squat position with your right foot forward and left backward.
4. Keep the back as straight as possible during the whole movement but feel free to bend forward to switch emphasis from the quads to the glutes and hamstrings.
5. Start the exercise by lowering yourself to the floor by bending your front knee.
6. When your left knee barely touches the ground, reverse the motion to return to the starting position.
7. Repeat for 6 reps, 4 sets, and rest for as much as needed between the sets.

The Smith machine squat is a variation of the regular barbell back squat that differs in foot placement due to the structure of the Smith machine.

The difference between the squat rack and Smith machines is the foot placement, which, according to the National Institute of Health (NIH), is a little forward due to the bar's trajectory when descending into position [1].

Most of the Smith machine squats have a fixed bar trajectory perpendicular to the ground and will require your body to be placed slightly forward.

This is so your knees don’t end up over your toes in the bottom position.

The Smith machine squat works the same muscles as the barbell back squat, but, according to MDPI, it will require less activation from the stabilizers due to the nature of the machine [2].

Also, you can think of the Smith machine squat as the squat variation between a traditional squat and a hack squat machine.

However, all these lower body exercises require proper form when executed since, as noted by the NIH, bad form can lead to fatal injuries if performed with a significant amount of weight [3].

"The Smith machine may be one of the most reviled pieces of equipment in the gym — but if you’re a Smith machine troll, you may want to reconsider your position. There is a place for it in your strength-building regimen."

- Anthony O'Reilly, Certified Personal Trainer

Position the bar on your rear deltoids and trapezius, not your neck.

Grip the Smith bar at shoulder width, but feel free to adjust for your body type.

Step about 3 to 6 inches wider than a normal squat stance.

Place your feet slightly forward to keep your knees from overshooting your toes, thanks to the Smith bar's fixed path.

Find your sweet spot, but generally, 3 to 6 inches works for most.

I advise starting with an empty bar to find the perfect foot placement before loading it with significant weight.

Feet shoulder-width and slightly outward helps ease into deep squats.

Choose the stance that feels best for you, as we're all unique.

Keep your torso and elbows in line. Finally, unhook the bar by lifting and twisting your wrists.

Time for the descent in the lift. Lower yourself, bending hips, knees, and ankles. Push your hips back a bit as you bend your knees.

Keep your chest up, shoulder blades a tad retracted, and look straight ahead to protect your lower back.

No "perfect" squat depth, but aim for your inner thighs to be parallel to the ground. If you can go lower without curving your lower back, go for it.

Otherwise, stop at parallel. Remember: flat back, knees in line with toes, and heels down.

Step Four: The Ascent

Now you are in the bottom squat position where your thighs are parallel to the ground. It is time to initiate the ascending or concentric phase of the lift.

Exhale and push through your heels to extend your ankles, knees, and hips. Keep your spine straight, elbows pointed as described earlier, and core engaged to retain stability throughout the exercise.

When you reach the top position, your hips should be neutral, but your knees shouldn't be locked.

You should keep them slightly bent when standing to avoid hyperextension and injuring your knee ligaments.

Smith machine squats work the quadriceps, glutes, hamstrings, hips flexors, and other minor muscles.

However, the muscles that get activated will primarily depend on your morphology and the depth of squat you can achieve.

Also, split squat variations will target the anterior and posterior chain differently depending on the position of your torso.

Forward leaning will activate the posterior chain, and being straight activates the quadriceps muscles more.