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All exercises

Smith chair squat

Beginner

Smith chair squat is a compound smith machine exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Smith machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the height of the smith machine bar to a comfortable position.
  2. 2Stand with your feet shoulder-width apart, toes slightly turned out.
  3. 3Place the barbell across your upper back, resting it on your traps.
  4. 4Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
  5. 5Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. 6Pause for a moment, then push through your heels to return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Quads (bodyweight squat)Bodyweight
  • Dumbbell goblet squatDumbbell
  • Dumbbell supported squatDumbbell
  • Stepdown squatBodyweight
  • Barbell bench squatBarbell
  • Smith squatSmith machine

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Sissy squatBodyweight
  • Weighted sissy squatWeight plate
Logged today · 3 min restSmith chair squat

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