glutessmith machine
smith full squat
smith full squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up the smith machine with the barbell at shoulder height.
Step 2. Stand with your feet shoulder-width apart, toes slightly turned out.
Step 3. Step under the bar and position it across your upper back, resting on your traps.
Step 4. Grip the bar with your hands slightly wider than shoulder-width apart.
Step 5. Unrack the bar and take a step back, maintaining a stable stance.
Step 6. Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
Step 7. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
Step 8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.