How To Do Smith Machine Front Squat

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 The Smith machine front squat is a version of the front squat that is designed to strengthen leg muscles. The quads will be heavily emphasized in the Smith machine front squat in particular.

The use of a Smith machine ensures that the bar route remains in a fixed position, removing the requirement for some stabilization during the exercise. The Smith machine front squat can be used in both leg and full-body training.

How To Do Smith Machine Front Squat


Best Tips For Smith Machine Front Squat

  • Experiment with different toe angles to see which one feels the most comfortable for you.
  • If you choose, you can do this variant in the front rack position with two or three fingers to relieve wrist stress.
  • Focus on driving the elbows up out of the hole to keep the torso erect.
  • Use the cross arm grip if you can't get into a front rack position to front squat.
  • Drive through the entire foot, aiming for three points of contact: the big toe, the little toe, and the heel.
  • As long as the knees do not deviate inward or outward much, some forward translation of the knees over the toes is permissible. If they wish to stay upright, those with longer femurs will have to allow their knees to come forward further.
  • Neck position is also highly personal; some people like a neutral neck position (keeping the chin tucked throughout the lift), while others prefer to look straight ahead. Experiment with each to find which one suits your anatomy the best.
  • Don't overextend the knees, but make sure they're roughly hyper or slightly outside the 2nd toe.


Front Squat Instructions on the Smith Machine

  • Place the bar just below the level of your shoulders.
  • Hold your arms straight out in front of you and step below the bar, allowing it to rest on top of your shoulders and against your neck.
  • Place one hand overtop each shoulder to stabilize the bar once it's in place.
  • Take a deep breath and rotate your wrists back to move the safeties to unrack the bar.
  • Sit directly between your legs by bending your knees and pushing your hips back at the same time.
  • Reverse the movement by pressing your feet into the floor and flexing your quads after your thighs have reached parallel with the floor.
  • Exhale as you fully extend your hips and knees to complete the lift.


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