Movement overview

The Smith Front Squat is a compound exercise targeting the quadriceps, glutes, and core muscles. It utilizes the Smith machine to provide stability and control, making it suitable for lifters who want to focus on form and muscle activation without the need for a spotter.

Step-by-step cues

1. Set the bar on the Smith machine at shoulder height.
2. Stand with your feet shoulder-width apart and position yourself under the bar.
3. Cross your arms over your chest and rest the bar across your front deltoids.
4. Unrack the bar by rotating it forward and step back slightly.
5. Keep your chest up, core engaged, and back straight.
6. Lower your body by bending at the knees and hips until your thighs are parallel to the floor.
7. Push through your heels to return to the starting position.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your elbows remain high throughout the movement to keep the bar stable.
• Focus on maintaining a neutral spine to prevent lower back strain.
• Engage your core muscles to enhance stability and control during the squat.
• Keep your knees aligned with your toes to avoid unnecessary stress on the joints.
• Breathe in as you lower into the squat and exhale as you push back up.