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 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 too much over your toes in the bottom position.

Smith machine squat works the same muscles as the barbell back squat, but 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 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

Place it under the bar so it rests on your rear deltoids and trapezius muscles and not your neck.

Your hands must be positioned at about shoulder width on the Smith bar.

However, remember that you can adjust the grip to suit your morphology since all of us are built differently.

Step further, about 3 to 6 inches from the normal squat stance.

You must place your feet slightly in front so your knees don't end up over your toes in the bottom position due to the fixed trajectory of the Smith bar.

You can find the perfect spot for yourself but remember that 3 to 6 inches will be okay for most lifters. 

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

You can place your feet shoulder-width apart and point your feet slightly outward to enter the deep squat position a little easier.

The best stance you can take is where you feel the most comfortable since everyone is built differently.

Your torso and elbows should be aligned. The last step is to unhook the bar by lifting it and rotating your wrists.

It is time to enter the descending or eccentric phase of the lift.

As you start lowering towards the ground through triple flexion (hips, knees, ankles), push your hips back a little when performing knee flexion.

Remember to keep your chest up, shoulder blades slightly retracted, and head facing forward. This body position ensures safety for your lumbar spine.

There is no perfect squat depth, but here is my advice. Always aim to achieve the squat depth when your inner thighs parallel the ground.

Go for it if you can squat past the parallel without rounding your lower back.

In all other cases, stop when your thighs are parallel to the ground, and don't forget to keep your back flat, knees following the line of your toes, and heels remaining on the floor.

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.