How to Do Squats On the Smith Machine

Squats have been long believed to be the best leg-building exercises you can do. Doing squats on a Smith machine can help to keep your form and allow you to lift more weight than you might do with free weights. The Smith machine is a bar that moves up and down attached to two posts, so the motion is very fixed. Here's how to do squats on a Smith machine.

Difficulty: Moderately Easy

Instructions

1. Lift the empty bar up to shoulder height and hook it into place. Then slide on the desired number of weight plates on either side and lock them into place with a collar.

2. Stand in the middle of the Smith machine between the two upright posts with your feet approximately shoulder-width apart. Place the bar across your shoulders. Twist the bar to unhook it from the locked position.

3. Make sure the hooks are as far away from the pegs as possible so the bar will not lock into place while you are doing squats. With the bar across your shoulders, bend your knees into a squat position.

4. Keep your back straight. Lower your body until your thighs are parallel to the floor. Then slowly return to a standing position, squeezing your thigh muscles as you do.

5. Repeat this motion for the desired number of repetitions. Finish in the standing position and turn the bar again so the hooks on each end of it rest on the pegs.

Tips & Warnings

• Keep in mind the weight of the bar when adding weight plates before doing squats. Some Smith machines have weighted bars, some do not.
• Performing squats on a Smith machine is a fixed motion due to the bar sliding up and down on the upright posts. This takes away somewhat from the core muscles. Once you are comfortable with doing squats on a Smith machine, try performing them with free weights to work your core muscles.
• Doing squats on a Smith machine can be fairly restrictive. Using a Smith machine may not be for everyone.

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