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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Front Squat (Smith)
Rest the bar across the front of your shoulders. Squat down with a very upright torso. The machine stabilizes the bar, letting you focus on driving with your quads.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position the Smith machine bar at about shoulder height.
- Stand facing the bar with your feet shoulder-width apart and your toes slightly pointed out.
- Step 2Position the Bar
- Step under the bar and position it across the front of your shoulders, resting it on your collarbone.
- Cross your arms over the bar or use a clean grip with your hands just outside your shoulders.
- Step 3Engage Your Core
- Engage your core muscles to stabilize your body.
- Keep your chest up and your back straight as you prepare to lift.
- Step 4Unrack the Bar
- Take a deep breath and push through your feet to lift the bar off the rack.
- Step back a few inches to clear the rack and establish your stance.
- Step 5Perform the Squat
- Lower your body by bending your knees and pushing your hips back, keeping your chest up.
- Go down until your thighs are at least parallel to the ground, ensuring your knees stay aligned with your toes.
- Step 6Return to Starting Position
- Push through your heels to return to the starting position, straightening your legs.
- Maintain control of the bar throughout the movement.
- Step 7Rack the Bar
- After completing your reps, carefully step forward to align the bar with the rack.
- Lower the bar onto the rack and ensure it is securely in place before stepping away.