Quads · Beginner

Smith Machine Squat

Quads · also Glutes

Equipment: Smith Machine

How to do it

• Set the bar at shoulder height and rest it on your upper back
• Step your feet slightly in front of the bar, a bit wider than hips
• Twist the bar off the hooks, brace and lift your chest
• Sit your hips back and down until thighs are about parallel
• Drive through your whole foot to stand, knees over toes

Common mistake

✕ FEET RIGHT UNDER THE BAR → ✓ STEP FEET SLIGHTLY FORWARD

Starting point: 3 sets × 8–12 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: pmc.ncbi.nlm.nih.gov, clok.uclan.ac.uk, acefitness.org.