How to Squat on a Smith Machine

F or those who are just starting their journey in strength training, the Smith cage squat is the best exercise variant to take up. Why, you might ask? Simple – the design of the apparatus makes it simple to execute squats, deadlifts, and other muscle mass increasing workouts without a spotter and in a much safer and better controlled environment.

Nevertheless, the assist provided by the Smith cage during squats isn’t sufficient. You still have to learn correct form, and this is what we are here to teach you. Follow the advice we provide in the following to execute Smith machine squats by the book for ultimate results in terms of strength training. We will show you the ins and outs of this exercise, talk about the engaged muscles, and even walk you through some common slipups that you must avoid for injury prevention.

Woman Building Muscles with Smith Machine

What Muscles Are Worked while Smith Machine Squatting

Athletes and strength-training practitioners integrate back squats into their routines for how well these exercises engage muscles, as well as their amplifying effects on jump performance, among other perks. Notwithstanding the squat variation you take up, multiple muscle groups are engaged, namely:

• Glutes: According to this study, the gluteus maximus produces the most power during a full squat. Since you are using the Smith cage, if you want to fully activate the glutes and amp muscle mass for this particular group, you must habit a wide posture. This will also take burden off the knees, decreasing the odds of injury.
• Quadriceps: If your feet are in the proximity of your center of gravity, you stretch the quadriceps to the fullest potential.
• Abdominals: Squats engage the abs, but they don’t do much for muscle expansion. You merely get isometric contractions for the abs when you do this exercise, which isn’t enough for mass increase. If you want to get an 8-pack and have bulging abs, we advise you to work out using the best ab roller wheel considering the abdominals are the muscles this apparatus mainly targets.
• Calves: They won’t bulk too much unless you are genetically inclined towards this specific advantage, but you will notice an increase in muscle mass nevertheless.
• Spinal erectors: As pointed out by Hagen Hartmann et al. in a clinical study, as opposed to quarter squats, deeper joint positions better stimulate the leg extensors, in turn helping with muscle growth, strength improvement, and dynamic speed-strength. However, when squatting deep, the leg extensors aren’t the only muscles that come into play, but also the spinal erectors. The erectors are more active during free weight rather than Smith cage squats. Nevertheless, the apparatus lessens the odds of spinal injuries seeing how it provides stability.

How to Do a Smith Cage Squat

There are several variants that you can try, from single leg squats to split squats, to name a few. The principles are basically the same, only small tweaks being necessary in respects to form and positioning. So you can use these guidelines to make sure you squat correctly with the Smith cage even if you don’t execute the classic-style isometrics we are focusing on here as long as you adapt the advice to the variant you prefer. Without further ado, let’s dive into proper training technique:

#1 – Getting into Position

• Step 1: When you load weights onto the bar, make sure that don’t exceed current fitness limitations.
• Step 2: Position the weight-loaded bar at shoulder height.
• Step 3: Sit under it to place the bar on the upper trapezoids.
• Step 4: At a shoulder-width grasp, clutch the bar and bring your hands nearer.
• Step 5: Squeeze the upper back muscles to hold correct core tension during the isometric.
• Step 6: Spread your hips and flare the feet at approximately 30 degrees before unracking the bar.
• Step 7: To fully activate the glutes, your feet should sit in front of the Smith cage. Alternately, to fully engage the quads, keep your feet adjacent to your center of gravity.
• Step 8: Look ahead and uphold a neutral spine position.
• Step 9: Point the elbows back a bit to keep your joints protected.

Fitness Girl Doing Smith Machine Squats

#2 – How to Descend

• Step 1: Inhale into your diaphragm as deep as you can.
• Step 2: Break at the hips and knees.
• Step 3: Push the knees out a bit and lower your body.
• Step 4: Squat only as deep as it feels comfortable for you, preferably until your legs are parallel to the flooring.
• Step 5: Keep the heels grounded and the spine neutral throughout.

#3 – How to Ascend

• Step 1: Thrust your feet like you do with the leg press plate, only against the ground in this scenario.
• Step 2: Until you are two thirds of your way up to the opening position, hold your breath.
• Step 3: Don’t rush too much if you want to work out all engaged muscle groups as much as possible.

Smith Machine Squat Mistakes to Avoid

• Excessive posterior trunk inclination angle may cause serious spine injury, so better sit in a neutral position to prevent this occurrence.
• Regardless of the loaded weight, you won’t get the same results if you don’t go deep enough throughout the squat. Muscle development is exponentially higher during deep squats since leg muscles are more engaged. However, avoid going lower than you feel comfortable with, or you will risk injury.
• To circumvent spinal injury, make sure that you don’t curve your back during this exercise. Another downside to an improper back position is that the quadriceps won’t receive the same quality workout. If you are inclined toward doing this mistake, put on a weighted vest to prevent you from hunching.
• Flare the feet at 15-30 degrees, as we previously explained. This way, you prevent internally rotating the knees, which would ultimately cause excessive pain, even leading to the necessity of knee replacement later down the road.
• A bit of knee travel is unavoidable, but too much of it can produce serious damage. Make sure that you don’t let the knees go over your toes to impede this from happening.

Conclusion

Strength training pupils use the Smith machine for squats not only for the results provided in regards to muscle mass increase but for the extra safety and convenience presented by the fact that a spotter isn’t needed. The squat is a popular exercise for the multitude of muscles it engages out and how simple it is to execute it correctly. Follow the advice we have provided and you will exercise using proper form, in turn staying away from injury and maximizing the potential this routine has on muscle growth.