How to Do Smith Machine Squats

Co-authored by Jason Whalen

Last Updated: May 6, 2024

Squat machines can look a little intimidating, but they're super easy to use. In this article, we'll walk you through the correct process so you can start doing machine squats today. Read on to get started!

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Also, proper shoes are needed for this machine. Wear shoes that are flat-soled to provide you with the most support and stabilization.
Make sure there are no weighs on the bar and lift it up. Then, move the bar back or forward to unhook it from the hook, then place it on a hook that is just below your shoulders. Along with adjusting the bar, every Smith Machine has safety hooks. You can adjust these hooks so if there is ever a time you are unable to return to a stand-up position the safety hooks will catch the bar preventing injury.

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Start off with no weights on the bar.
While doing this, place your hands on the bar just outside of your shoulders using an overhand grip. Your elbows should always be facing down.
The bar should be on the bottom of your neck and the top of your back. The bar needs to be resting on the top of your trapezius muscle. If the bar is hurting you, this is most likely because you are placing the bar too high on your neck.
Use your leg/glute muscles to lift the bar up slightly. Then, move it forward or back depending on the machine you are using.
Plant your feet shoulder-width apart. Point your toes outward slightly. Your feet should not be directly under your shoulders, but about 5-6 inches in front of your body so when you squat, your body can allow the machine to assist you.
Bend your knees until they are at a 90-degree angle. Hold for about one second.
Exhale as you push the bar back up and return to a standing position.
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Try to perform another squat. Or, you can rerack the bar on to the hook before stepping away.
- This is referred to as one “rep” and you may begin to add more weight as you see fit while maintaining proper form.

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Question

Can you suggest a great thigh workout?

Jason Whalen
Certified Personal Trainer
Jason Whalen is a Certified Personal Trainer and the Owner of JWWFitness in Scottsdale, Arizona. With over a decade of experience, Jason specializes in strength, core, endurance, and plyometric training programs for those looking to improve their fitness, overall health, and sports performance. He holds a BA in Exercise Science from Eastern New Mexico University. Jason is also a Nutrition Therapist and a Member of the National Strength and Conditioning Association (NSCA). He was voted the Best of 2012 for Personal Trainers by Kudzu and was featured in Echo Magazine.

Jason Whalen

Certified Personal Trainer

Expert Answer

To engage your inner thighs effectively, incorporate a range of targeted exercises into your routine. Begin with wide-stance squats, positioning your feet beyond shoulder-width apart and toes angled outward. Descend into the squat by bending your knees and pushing your hips back, then rise by driving through your heels, emphasizing the inner thigh activation. Sumo squats offer a similar stance but with a wider foot positioning and deeper engagement of the inner thighs and glutes. Sumo deadlifts, executed with a wide stance and toes pointed outwards, further target these muscle groups as you lift the weight by extending your hips and knees. Side lunges provide lateral movement, engaging the inner and outer thighs alongside the glutes. Incorporating unilateral movements such as single-leg squats or lunges isolates each leg, promoting balance and strength while targeting the inner thighs. Additionally, calisthenic exercises like leg lifts and side leg raises offer effective bodyweight options for honing in on the inner thigh muscles. By integrating these exercises into your regimen, you can comprehensively strengthen and tone your inner thighs while enhancing overall lower body strength.

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Tips

If attempting to squat a larger amount of weight, it is smart to have another person or partner spot you to ensure safety.

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Warnings

Do not attempt this activity if you have any physical restraints limiting your range of motion or any pain prior to or during your use of this machine.

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