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All exercises

Smith low bar squat

Intermediate

Smith low bar 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. 1Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
  2. 2Stand with your feet shoulder-width apart, toes slightly turned outwards.
  3. 3Step under the bar and position it across your upper back, resting it on your traps.
  4. 4Grip the bar with your hands slightly wider than shoulder-width apart.
  5. 5Unrack the bar by straightening your legs and stepping back from the rack.
  6. 6Take a deep breath and brace your core.
  7. 7Initiate the squat by pushing your hips back and bending your knees.
  8. 8Lower your body until your thighs are parallel to the ground or slightly below.
  9. 9Keep your chest up and your back straight throughout the movement.
  10. 10Drive through your heels to stand back up, extending your hips and knees.
  11. 11Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Barbell low bar squatBarbell
  • Smith squatSmith machine

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 low bar squat

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