Smith Machine Front Squat

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Advanced

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR (technique relies heavily on the core)

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

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

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