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All exercises

Smith front squat (clean grip)

Intermediate

Smith front squat (clean grip) is a compound smith machine exercise for the quads, also working the glutes, hamstrings, calves, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

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

How to do it

  1. 1Set up the smith machine with the barbell at shoulder height.
  2. 2Stand facing the barbell with your feet shoulder-width apart.
  3. 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
  5. 5Keep your chest up, back straight, and core engaged.
  6. 6Lower your body by bending at the knees and hips, as if sitting back into a chair.
  7. 7Continue lowering until your thighs are parallel to the ground or slightly below.
  8. 8Pause for a moment, then push through your heels to return to the starting position.
  9. 9Repeat for the desired number of repetitions.

What to do instead

  • Barbell clean-grip front squatBarbell
  • Barbell front squatBarbell
  • Barbell front chest squatBarbell
  • Barbell full squatBarbell
  • Smith hack squatSmith machine
  • Curtsey squatBodyweight

Easier variations

  • Potty squat with supportBodyweight
  • Curtsey squatBodyweight
  • Smith full squatSmith machine
  • Smith squatSmith machine

Harder variations

  • Dumbbell single leg squatDumbbell
  • One leg squatBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Barbell zercher squatBarbell
Logged today · 3 min restSmith front squat (clean grip)

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