Smith Machine Front Squat
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The Smith Machine Front Squat is a strength exercise performed on a Smith machine where a barbell is positioned across the front of the shoulders with elbows high, allowing a squat motion with guided vertical bar travel for enhanced stability. Its primary purpose is to build lower body power and core strength while emphasizing an upright torso to target the quadriceps more intensely than back squats. It mainly works the quads, glutes, posterior thighs, and back, making it ideal for intermediate lifters seeking safer squat variations without a spotter.
How to Perform Smith Machine Front Squat
- 1Set the Smith machine bar to upper chest height. Position the bar on the front of your shoulders with your fingertips under the bar for support, elbows high and pointing forward.
- 2Step under the bar, feet shoulder-width apart, toes slightly out. Unrack the bar by rotating it to the unlock position, then step back slightly.
- 3Engage your core, keep chest up and back straight. This is your starting position.
- 4Inhale deeply, then bend your knees and hips to lower your body until thighs are at least parallel to the floor.
- 5Exhale as you drive through your heels to extend your hips and knees, pushing the bar straight up to return to the starting position.
- 6Lock out your knees and hips at the top without leaning back, then repeat for desired reps.
- 7After your last rep, rerack the bar by rotating it to the lock position.
- 8Key form tips: Keep elbows high throughout to maintain bar position; avoid rounding your lower back—keep it neutral; control the descent to prevent knees from caving in; use a spotter or safety stops if needed. Common mistakes: Letting elbows drop, partial depth squats, or excessive forward lean.
