Smith Machine Front Squat

The guided bar reduces the balance demand of the front squat, but it still asks for high elbows and a braced torso.

• Compound
• Machine
• Advanced

How to do it

• Feet slightly in front of the bar so the torso can stay upright
• Keep the elbows high and the load in front, with the torso as upright as possible
• Lower under control and push the floor away with the whole foot

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: 2–3 s eccentric, torso braced; drive up without letting your elbows drop

Common mistakes

• Dropping the elbows and losing the load forward
• Placing the feet so far forward that the knees shear or the heels lift

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

• Front Squat
• Barbell Back Squat
• Hack Squat (machine)
• Leg Press