Smith Full Squat

Muscles worked

Setup

1. Set the bar to shoulder height and stand with your feet shoulder-width apart, positioned slightly in front of the bar path.
2. Position the bar across your upper trapezius and grip it firmly with both hands.
3. Rotate the bar to unhook it from the safety pegs and stand tall with a neutral spine.
4. Brace your core and pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Inhale and lower your hips back and down in a controlled manner, descending until your thighs are below parallel.
2. Maintain a 2-3 second tempo during the descent to maximize time under tension.
3. Exhale as you drive through your mid-foot and heels to return to the starting position.
4. Complete the movement by standing tall and squeezing your glutes, avoiding a hard lockout of the knees.

Form checklist

• Keep your heels firmly planted on the floor at all times.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain an upright torso and a proud chest to prevent the bar from pulling you forward.
• Avoid rounding your lower back at the bottom of the movement.

Pro tips

• Pause for one second at the bottom of the rep to eliminate momentum and maximize the stretch on the glutes.
• Focus on 'driving the floor away' rather than just standing up to increase quadriceps recruitment.
• Adjust foot horizontal distance from the bar to find the sweet spot where you can reach maximum depth with a flat back.

Make it harder

• Add a 1.5 rep scheme by performing a full rep followed immediately by a half rep from the bottom to mid-way.
• Incorporate a 4-second slow eccentric (lowering) phase to increase metabolic stress.

Frequently asked

What muscles does the smith full squat work?

The smith full squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and calves as secondary muscles.

What equipment do you need for the smith full squat?

The smith full squat uses smith machine and weight plate.

Is the smith full squat good for beginners?

The smith full squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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