Smith Machine Squats: For Muscle Growth & Strength Training

Squats on a smith machine are given a much harder time than they deserve in the lifting community. From a heavy lifter's perspective; there is no comparison between a barbell back squat and a smith machine squat.

But from a muscle building and aesthetic perspective, smith machine squats certainly have their place.

In this guide, we’ll break down what makes the smith machine squat different from traditional barbell squats, how to do them safely, when they’re best used in your training, and how to tweak your stance to target different muscle groups.

Smith Machine Squats Contents

Why Do Smith Machine Squats Get Such A Hard Time?

What Is a Smith Machine Squat?

Why the Hate? And Why It’s Misguided

Muscles Worked During a Smith Machine Squat

Benefits of Smith Machine Squats

How to Perform Smith Machine Squats

Smith Machine Squat Variations

Smith Machine Squat Benefits

Should You Do Smith Machine Squats?

Ready to Build Your Squat?

Why Do Smith Machine Squats Get Such A Hard Time?

If you don’t know; the reason smith machine squats get such a hard time is because they are assisted squats.

Assisted exercises mean you are not carrying the weight entirely by yourself.

Well, so what?

Here’s what…

If you’ve got a strength point to prove; it’s unassisted lifts for the win, all day long and without exception.

Squats on a smith machine simply do not load weight in the same way.

However; if you’re working on developing your strength, isolating a muscle group for aesthetic purposes. Or if you’re squeezing out those last reps at the end of your workout—let the smith machine help you.

In fact; you can make some serious progress this way.

What Is a Smith Machine Squat?

A smith machine squat is a squat performed with a fixed barbell that moves on a guided track. Unlike free-weight squats, the smith machine helps you maintain balance and stay in a controlled bar path, which can make it ideal for beginners, burnout sets, or hypertrophy-focused training.

The down-side to a smith machine squat is that following the guided track of the smith machine takes away your natural range of motion when you squat—this can lead to discomfort for some lifters.

Why the Hate? And Why It’s Misguided

In powerlifting circles, assisted exercises like smith machine squats are often dismissed — but here’s the reality:

Yes, they are assisted and that does compromise core strength building.

And no, they’re not a replacement for barbell back squats if your goal is raw strength.

But for muscle growth, isolation work, or training safely while fatigued, they’re an excellent addition to your workout.

Lipstick Lifters tip: Don’t write off an exercise just because it’s not “hardcore.” Write it off if it doesn’t serve your goals.

Muscles Worked During a Smith Machine Squat

Just like barbell squats, smith machine squats primarily work your:

Quads

Glutes

Hamstrings

Adductors

Core (less than with free weights, but still involved)

With small adjustments to your foot placement, you can shift the emphasis:

Feet slightly in front of the bar = more glute & hamstring

Feet under the bar = more quad activation

Narrow stance = more quads

Wide stance (sumo) = more inner thighs and glutes

Benefits of Smith Machine Squats

Controlled bar path: Great for beginners or when rehabbing an injury.

Safer solo training: No need for a spotter; built-in safeties have your back.

Muscle isolation: Easier to hone in on specific muscle groups (especially quads or glutes).

Higher loads possible: You may be able to lift more due to reduced balance demands.

Great for training to failure: Perfect for the end of your workout.

How to Perform Smith Machine Squats

1. Adjust the bar to shoulder height and set the safety pins just above knee level.

2. Step under the bar so it rests across your traps (not your neck).

3. Position your feet slightly forward, about shoulder-width apart.

4. Unhook the bar by rotating your wrists back.

5. Inhale, brace your core, and lower into a squat by bending your knees and hips.

6. Squat until your thighs are at least parallel with the floor.

7. Exhale and drive back up, pushing through your entire foot.

8. Repeat for your desired reps, then re-rack the bar by rotating your wrists forward and locking it into place.

Smith Machine Squat Variations

Smith Machine Sumo Squat – Wide stance, toes out, more inner thigh and glute. See: Sumo Squat vs Regular Squat.

Feet-Together Squat – Narrow stance for high quad focus. Check out more quad exercises here.

Paused Smith Machine Squat – Pause at the bottom for 2–3 seconds for extra intensity.

Tempo Squats – Lower down for 3–4 seconds, then explode up.

Want to see real gains? Add these at the end of your workout to squeeze out those last reps when you’re fatigued from your free weight leg exercises.

Smith Machine Squat Benefits

Smith machine squats are great for:

Beginners

As accessory work after barbell squats

When you’re training solo and want extra safety

For drop sets or burnout sets at the end of a leg session

If you’re coming back from injury and need stability

When you want to isolate your quads or glutes

Should You Do Smith Machine Squats?

If your goal is raw strength (i.e. powerlifting), prioritise free-weight squats and use the smith machine as an accessory.

But if you're here for aesthetics, hypertrophy, or just getting strong A-F without fear of failing mid-set, the smith machine absolutely belongs in your routine.

At Lipstick Lifters, we’re all about lifting on your terms. Try it a few times before you make up your mind. If it works for you, great, and if not, there are plenty of other exercises you can do. Maybe head for the squat rack.

Ready to Build Your Squat?

Want a plan that takes you from bodyweight to barbell squats, and also adds up to 30kg to your current squat?

Check out the Lipstick Lifters 30-Day Squat Challenge — the only squat challenge that meets you where you are and helps you lift more gradually over time.