Form cues
- Chest up
- Knees track over toes
- Drive through heels
- Brace your core
Exercise
Smith Chair Squat
Upper legs, smith machine
A Smith machine squat variation that targets the quads while training the glutes and hamstrings through a controlled bar path.
Target: quads. Also works: glutes, hamstrings, calves.
Steps
- Set the Smith bar across your upper back and stand with your feet about shoulder-width apart, slightly in front of the bar path.
- Unrack the bar and brace your core with your chest up and eyes forward.
- Bend your knees and hips together to sit straight down under control.
- Lower until your thighs are about parallel to the floor or slightly below while keeping your heels down.
- Drive through your midfoot and heels to stand back up until your knees and hips are fully extended.
- Lock out tall, then repeat for the next rep.
Common mistakes
- Feet set directly under the bar so the knees travel too far forward.
- Heels lift off the floor at the bottom.
- Knees cave inward during the ascent.
- Lower back rounds as the hips drop.
Breathing
Inhale and brace before you lower, then exhale as you drive back up to standing.
In the app, search for Smith Chair Squat and add it to a workout.