Smith Low Bar Squat

Smith Low Bar Squat

The Smith Low Bar Squat is a powerful compound exercise that targets multiple muscle groups in the lower body. It is a variation of the traditional squat that incorporates the use of a Smith machine, providing stability and support, especially for beginners or individuals recovering from injuries. This exercise primarily focuses on the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability and balance. By positioning the barbell on the lower part of your back, just above the rear delts, the Smith Low Bar Squat places more emphasis on the posterior chain muscles, such as the glutes and hamstrings. This can be beneficial for those looking to build strength and size in those areas while still engaging the quadriceps. The controlled movement of the Smith Low Bar Squat ensures proper joint alignment and reduces the risk of injuries. It can be an excellent exercise choice for individuals who struggle with balance or have limited mobility, as the Smith machine provides a guided path for the barbell. To optimize your training, try incorporating the Smith Low Bar Squat into your leg or full-body workout routine. Remember to gradually increase the weight as your strength improves, and always focus on maintaining proper form throughout the movement. Combine this exercise with other lower body movements like lunges, deadlifts, and leg presses to achieve a well-rounded lower body workout.


  • Start by positioning the barbell on the Smith machine at a height that allows you to comfortably unrack and rack it.
  • Stand facing the barbell with your feet shoulder-width apart.
  • Position yourself under the barbell, ensuring that it rests on your upper traps and rear delts.
  • Grip the barbell slightly wider than shoulder-width, palms facing forward.
  • Unrack the bar by straightening your legs and standing up fully.
  • Take a step or two backward to clear the rack and get into your starting position.
  • Position your feet slightly wider than shoulder-width with your toes pointing slightly outward.
  • Engage your core, keep your chest up, and maintain a neutral spine.
  • Initiate the squat by bending your hips and knees simultaneously, as if you were sitting back into a chair.
  • Lower yourself down until your thighs are parallel to the ground, or slightly below parallel if you have the mobility.
  • Keep your knees in line with your toes and avoid letting them cave inward.
  • Push through your heels and drive your hips forward to return to the starting position.
  • Extend your legs and straighten your hips fully at the top of the movement.
  • Rack the barbell by stepping forward and aligning it with the hooks on the Smith machine.
  • Carefully lower the barbell onto the hooks by bending your knees.
  • Ensure that the barbell is properly secured before letting go of it.
  • Rest for a moment and repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum muscle activation and injury prevention.
  • Incorporate a variety of leg exercises into your training routine to target different muscle groups.
  • Gradually increase the weight you are lifting to continually challenge your muscles and promote strength gains.
  • Ensure you have a stable and balanced stance by positioning your feet shoulder-width apart.
  • Maintain a strong core throughout the movement by engaging your abdominal muscles.
  • Inhale deeply before descending and exhale forcefully as you drive up from the squat.
  • Don't collapse at the bottom of the squat – aim to maintain tension in your muscles throughout the exercise.
  • Always warm up before performing heavy squats to increase blood flow and prepare your muscles for the workout.
  • Listen to your body and rest when needed. Overtraining can lead to injury and hinder progress.
  • Fuel your body with proper nutrition to support muscle growth and repair.


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