TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Quads

Smith Machine Squat

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors

You need

Smith machine

Smith machine setup →
How to do itPicture · 3 steps
  1. 1Feet slightly in front of the bar
  2. 2Sit straight down along the track
  3. 3Full depth, controlled

Most common mistake

Feet directly under the bar, which jams the knees.

Watch a demo
A
For quads
#9 of 33
See the full list →
Research
80
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 80
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • AFront-Foot-Elevated Split SquatDumbbell
  • ASafety Bar SquatBarbell
  • AHeels-Elevated Goblet SquatDumbbell
  • SHack SquatMachine

Takes

None yet
Free account needed to post
280