Smith Machine Squats Aren't as Bad as Some Say — Here's Why Beginners and Bodybuilders Alike Should Give Them a Try

The Smith machine squat is one of the most controversial strength-training exercises out there. The Smith machine, a metal rack with a bar that travels along a fixed path, is used by beginner lifters and bodybuilders alike for squats and bench press variations.

It's also scoffed at by many and called "useless," "not functional," and just plain bad. But while the machine does have its drawbacks, it's unfair to say it's always a bad idea.

In fact, there are ways and reasons to do Smith machine squats safely and effectively. Let's outline the benefits and drawbacks and how you can do a Smith machine squat to learn perfect squat form and build stronger quads.

• ​What is a Smith machine squat?​ A Smith machine squat is a weightlifting exercise using a Smith machine, which looks a lot like a squat rack but has a barbell that travels on a fixed track. The lifter puts the barbell on their shoulders, then lowers it by bending their knees before standing back up.
• ​Is it OK to squat on a Smith machine?​ Yes. So, what's wrong with the Smith machine? It became a bit of a gym pariah in the early 2000s after a very small (only six people) December 2009 study in the ​Journal of Strength and Conditioning Research​ found that muscle activation was 43 percent lower when doing squats on the Smith machine versus using free weights. It was a small study, and other research (like a July 2020 study in the ​Journal of Strength and Conditioning Research​) have had different results, but people really clung to it.
• ​What muscles does a Smith machine squat work?​ Basically everything a regular barbell squat works: primarily, quads and glutes. To a lesser extent, it also works the calves and core.
• ​Who can squat on a Smith machine?​ Basically anyone! It's particularly good for beginner lifters who need a little extra support while learning proper form.

Part of what people consider a Smith machine ​con​ is also a check in the ​pros​ column. The machine does most of the stabilization work for you, which can make the move a little easier to execute. You don't need as much core strength to do the lift properly with good form.

If you're not comfortable squatting with a free-weight barbell on your back or you don't have access to a squat rack, the Smith machine can be a safer way to squat without worrying about tipping over. This allows you to practice your squat form, get comfortable and graduate to free-weight squats eventually (if you want to).

Because free-weight squats require more stabilizing muscles to balance, they're almost universally preferred for sports and powerlifting training: Moving a free weight like a barbell is closer to what you'll do in sport.

But if your goal is to build bigger quads, as bodybuilders do, losing the balance requirement means you can concentrate on driving the bar up and squeezing the muscles you want to build.

According to the July 2020 study mentioned above, weight machines — including the Smith machine — allow people to build the same amount of muscle and strength as lifting free weights.

Because you don't have to balance the bar, the Smith machine lets you do squats not just with your feet directly under the bar but a little further forward, leaning slightly back. Some bodybuilders claim this helps them target their quads more.

But for Brandon Lirio, CPT, director of BattleGround Fitness and professional bodybuilder, it's an alternative way to train what many lifters are getting from lifted-heel or slant board squats: deeper squats without leaning forward too much.

"Step out by about a foot, and then lean back on the Smith machine bar," he says. "Then perform the squat." You'll be able to squat deeper, and because you're leaning back, you'll be forced to keep the weight in your heels, not forward onto your toes. That's helpful, as lifting your heels without proper squat form can lead to lower back pain or injury.

As with all squats, you want an upright torso when doing a Smith machine squat. Just because the bar is fixed doesn't mean you can't round forward. To avoid that, think about having a "proud chest" at the start and stay proud through each rep.

One way to help: As you set up with your hands on the bar, narrow your grip by about an inch on each side if you can. This will help you naturally keep your chest up.

If the bar is too high on your neck before you twist it to unrack, the barbell and all of the weight will be resting on the vertebra in your neck. This can cause bruising, pain and injury. Make sure the bar is set up on your shrugging muscles, or trapezius, before you unrack it.

You can go deeper if you'd like — and train to do so by moving your feet forward slightly before starting. But to get the benefits of a squat for your glutes, make sure you descend until your thighs are at least parallel to the floor.

When you descend in any squat, the angle of your shins and your back should be just about parallel, meaning they're at approximately the same angle. This will ensure you're keeping your torso up and putting the weight in your heels. If you can peek in a mirror or take a video while you squat, make sure these angles are the same at the bottom of the move.

If you're not used to squatting in a Smith machine, set the safety stops. These stoppers along the weight track can be set so that if you fall or lose control, the bar won't come crashing down on top of you. This is an added security in addition to the track to keep you safe and comfortable while squatting.