Smith Machine Squats


Muscle Worked

Outside Sweep of the Quadriceps


  • Go to the squat rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grip the bar with your hands in order to control it.
  • Then lift the weight off the squat rack. Step back and part your feet for balance.
  • Bend the knees and, keeping the head up and your back straight, lower yourself until you are parallel to the floor.
  • Drive back up to the starting point.
  • Do this exercise slowly and strictly, making sure you keep your back straight.
  • Try and look in the mirror while doing squats for your forms sake.


  • Don't bring your legs all the way back down where you lose the tension in your abdominal muscles.