How to perform Smith Machine Front Squat with proper form

Setup

  1. Position the Bar: Adjust the bar at chest height in the Smith Machine.
  2. Grip the Bar: Stand facing the bar; use a shoulder-width grip or cross-arm grip.

Execution

  1. Bar Placement: Step under the bar, resting it on the front of your shoulders. Ensure it’s comfortably positioned.
  2. Stance: Stand with feet shoulder-width apart and toes slightly turned out.
  3. Engage Core: Tighten your core and maintain a neutral spine.
  4. Squat Down: Lower your body by bending at the hips and knees, keeping your elbows high to prevent the bar from rolling.
  5. Depth: Aim to squat until your thighs are at least parallel to the floor or lower if flexibility allows.
  6. Push Through Heels: Drive through your heels to return to the starting position, maintaining control throughout.

Tips

  • Keep your back straight and avoid leaning forward.
  • Ensure the knees track over your toes; do not let them cave inwards.
  • Start with light loads to master the form before increasing weight.