The Smith Machine Front Squat is a popular exercise that targets the quadriceps, hamstrings, glutes, and core. It is a variation of the traditional exercise, using a Smith machine to stabilize the barbell and provide an additional level of safety. This exercise suits both beginners and advanced lifters and can be adjusted by changing weight or foot position. In this article, we will provide step-by-step instructions on how to perform a Smith Machine Front Squat properly to help you get the most out of your workout.
How to perform Smith Machine Front Squat
- Load the Smith Machine with the required weight.
- Stand under the bar and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Rest the bar of the smith machine on top of the deltoids, pushing into the clavicles, and lightly touching the throat.
- Grab the bar with a clean grip, touching the bar only with your fingers to help keep it in position.
- Unhook the bar from the smith machine bar by twisting your wrists back and straightening your torso.
- Keep your head and elbows up at all times. This will be your starting position.
- Bend at the knees, sitting down between your legs. Continue down until your hamstrings are close to your calves.
- Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
- Begin to raise the bar on the guideline rods as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
- Repeat steps 6-8 for the desired number of repetitions.
- When you have completed the set, carefully re-hook the bar back onto the Smith machine bar, and step out from under the bar.
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