Smith Machine Front Squat
- Beginner
- Machine
The Smith machine front squat holds the bar across the front of the shoulders, so the torso has to stay upright and the knees travel further forward than in a back squat. That shifts emphasis onto the quadriceps, with the glutes, hamstrings, trunk, and calves supporting the position. Biomechanical work comparing front and back squats found the front-loaded version produced lower knee compressive forces and lower knee extensor moments while recruiting the same musculature, which is part of why it is prescribed for lifters managing knee complaints. The fixed bar path removes some of the stabilizing demand.
How to do the Smith Machine Front Squat
- Set the Smith bar at shoulder height and step under it so it rests across your front deltoids.
- Place your hands on top of the bar or use a front rack grip with two or three fingers.
- Set your feet slightly ahead of the bar, about shoulder width, with the toes turned out a little.
- Rotate your wrists to unrack the bar and brace your trunk.
- Bend the knees and push the hips back together until your thighs reach parallel.
- Drive the elbows up and press through the whole foot to return to standing.
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes, Hamstrings, Core, and Calves
Why train it
- Emphasizes the quadriceps through an upright torso position.
- Produces lower knee compressive force than an equivalent back squat.
- Removes most of the balance demand, which shortens the learning curve.
Common mistakes
- Letting the elbows drop, which rolls the bar forward off the shoulders.
- Placing the feet directly under the bar, which forces the torso to lean into the fixed path.
- Rising hips first, which turns an anterior-loaded squat into a stiff-legged shove.
- Letting the knees collapse inward instead of tracking over the second toe.
Frequently asked questions
What muscles does the Smith Machine Front Squat work?
The Smith Machine Front Squat trains the quads as the main target. Expect the glutes, hamstrings, core, and calves to take some of the load as well.
What equipment do I need for the Smith Machine Front Squat?
Only a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Smith Machine Front Squat suitable for beginners?
Yes. The Smith Machine Front Squat is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Smith Machine Front Squat at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Smith Machine Front Squat should I do?
Three to five sets of 5 to 10 reps. Rest two to three minutes: squats tire the whole body, and a rushed second set is where depth and bracing fall apart.
What are good alternatives to the Smith Machine Front Squat?
Band Squat, Bodyweight Box Squat, and Dumbbell Front Squat train the same primary muscles as the Smith Machine Front Squat. Pick whichever one matches the equipment in front of you.