Zirv Fitness
Strength exercise

Smith Machine Front Squat

How to do it

  1. Set the bar in the Smith machine to shoulder height and step under it, resting the bar across the front of the shoulders with elbows lifted high.
  2. Unhook the bar, set the feet shoulder width apart, and brace the core before beginning the descent.
  3. Sit the hips down and slightly back, keeping the torso upright since the fixed bar path supports the balance normally required for this front-loaded position.
  4. Lower until the thighs reach parallel, feeling the quadriceps and glutes work while the core resists the forward pull of the bar.
  5. Drive through the whole foot to stand, keeping the elbows high throughout to keep the bar from rolling off the shoulders.
  6. Exhale near the top and re-hook the bar on the rack once the set is complete.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Smith Machine
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight