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Smith Chair Squat

Smith Chair Squat

The Smith Chair Squat is an effective lower body exercise that targets the muscles in your thighs, hamstrings, and glutes. This compound movement is often performed with the assistance of a Smith machine, which provides stability and support throughout the exercise. To perform the Smith Chair Squat, you'll need to position yourself in front of the Smith machine with your feet shoulder-width apart. Rest the barbell on the supports at a height that allows you to comfortably lower into a squat. Begin by engaging your core and keeping your chest lifted throughout the movement. Slowly lower your body down by bending at the knees and hips until your thighs are parallel to the ground. Pause for a brief moment, then push through your heels and extend your legs to return to the starting position. The Smith Chair Squat is a popular exercise for individuals looking to build lower body strength and increase muscle definition. This exercise targets multiple muscle groups simultaneously, making it an efficient choice for those with limited time for their workouts. By incorporating the Smith Chair Squat into your routine, you can help improve your overall lower body strength, stability, and balance. It is important to focus on proper form and avoid excess stress on the knees during this exercise.


  • Stand with your feet hip-width apart, facing away from the Smith machine.
  • Position a chair behind you, ensuring it is stable and secure.
  • Grasp the bar of the Smith machine with both hands, slightly wider than shoulder-width apart.
  • Engage your core and keep your chest lifted throughout the exercise.
  • Initiate the movement by bending your knees and hips, slowly lowering your body toward the chair.
  • Continue descending until your glutes touch the chair, maintaining control and proper form.
  • Pause momentarily at the bottom, then push through your heels to rise back up to the starting position.
  • Fully extend your hips and knees at the top, squeezing your glutes.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target your glutes, quads, and hamstrings effectively.
  • Engage your core muscles by keeping your back straight and abdominal muscles tightened during the movement.
  • Start with a comfortable weight that allows you to perform the exercise with proper technique before progressing to heavier weights.
  • Control the movement by lowering yourself down slowly and pushing through your heels to come back up, rather than using momentum.
  • Incorporate Smith Chair Squats into your leg day routine to develop lower body strength and stability.
  • Increase the intensity of the exercise by adding resistance bands or holding dumbbells while performing the squats.
  • Ensure that your knees do not extend beyond your toes during the squat to avoid excessive stress on the knee joint.
  • Take a brief rest between each repetition to maintain proper technique and prevent fatigue.
  • Consult with a fitness professional to receive personalized guidance and modifications based on your fitness level and goals.
  • Gradually increase the difficulty of the exercise over time by progressing to single-leg squats or adding plyometric variations.


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