Squat (Smith Machine)
The Smith machine squat is a compound lower-body exercise that targets the quadriceps and glutes using a guided vertical track for increased stability. This variation allows you to focus on muscle engagement and heavy lifting without the balance requirements of a free-weight barbell squat.
Because the Smith machine provides stability, you may be able to push closer to muscular failure safely; the AI monitors your RPE and weight progression to optimize intensity for maximum leg growth without compromising safety. By tracking your recovery data and daily readiness, the app determines the optimal volume for your session, preventing burnout in your quads and glutes. Additionally, the AI learns your biomechanical preferences over time, suggesting specific foot placement adjustments or alternatives if you report knee discomfort.
Form Cues
- Place your feet shoulder-width apart and slightly forward of the bar
- Keep your chest lifted and core braced tight
- Lower slowly until your thighs are parallel to the floor
- Drive through your heels to return to the starting position
- Maintain a neutral spine throughout the movement
- Don't place your feet directly under the bar like a free weight squat
- Don't let your knees cave inward as you push up
- Don't round your lower back at the bottom of the squat
- Don't bounce the weight off the safety stops
- Don't lift your heels off the ground
Common Mistakes
- Setting feet too far back
- Rounding the lower back
- Insufficient depth
- Knees collapsing inward
- Bouncing at the bottom
Muscles Worked
This exercise primarily builds mass and strength in the quadriceps and glutes, with the fixed path allowing for greater isolation of these muscles compared to free weights. Secondary emphasis is placed on the hamstrings and calves for stability, while the spinal erectors and abdominals work to maintain an upright posture.
Primary
Secondary
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