fitubaSmith machine squat
Quads · machine + barbell. Set your feet slightly in front of the bar and lower straight down with your heels planted.
Main muscle: Quads
Also works: glutes · hamstrings · abs
Equipment: machine + barbell
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Set your feet slightly in front of the bar and lower straight down with your heels planted.
- Set the safety stops at your bottom position; rotate the bar to unhook and rack it.
- Lower as far as you keep a neutral back and drive up through your whole foot.
Common mistakes
- Putting your feet right under the bar: your heels lift and your knees take too much load.
- Starting without setting the safety stops.
- Bouncing at the bottom or snapping your knees locked at the top.
Alternative
No equipment, or want to switch it up: Barbell back squat.
Log it in one message
Type or say: “Did 3x10 Smith squat with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the Smith machine squat work?
Main: quads. Also working: glutes and hamstrings and abs.
How many sets and reps of Smith squat?
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests. Adjust the load so you finish every set with good form; the load is the total on the bar.
How do I log Smith squat in Fituba?
In your account, open Train, pick Smith squat and add its sets, reps and load; or type “Did 3x10 Smith squat with 45 lb” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Quads). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More quads exercises
Fituba documentation · Who's behind it and editorial method ·