What equipment do you need for the smith machine squat?

You need smith machine to do the smith machine squat.

What is a good smith machine squat?

For men, a good smith machine squat is about a 307.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 155 lb and elite lifters pass 482.5 lb. For women, the standards run from about 72.5 lb to 300 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Smith Machine

Smith Machine Squat

How to do the smith machine squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Smith Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Machine exercises

How to do it

Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.

1Position yourself under the bar and squat down, keeping your feet placed to feel your quads and glutes doing the work
2Maintain an upright torso and keep your knees tracking over your toes
3Push through your heels to stand, feeling even pressure across your feet

Common mistakes

Don't let the bar force you into an unnatural path, adjust your feet so the movement feels natural
Avoid letting your knees cave inward or your heels rise
Don't bounce out of the bottom or let your back round