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Intermediate
Glutes
Smith Low Bar Squat
The Smith Low Bar Squat is a leg exercise done on a machine that holds the weight steady. It mainly targets your glutes (bottom muscles), while also working your front thighs, back thighs, and calves. Because the machine helps with balance, it is great for beginners learning to squat, but it still provides a tough workout to build strength.
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How to Perform
- 1Adjust the bar height so it rests comfortably on your upper back.
- 2Stand with your feet as wide as your shoulders and turn your toes out slightly.
- 3Step under the bar and rest it across the muscles of your upper back.
- 4Hold the bar with your hands a little wider than your shoulders.
- 5Straighten your legs and step back slightly to unlock the bar from the rack.
- 6Take a big breath and tighten your stomach muscles.
- 7Start the squat by pushing your hips back and bending your knees.
- 8Lower your body until your thighs are flat like a table or a little lower.
- 9Keep your chest lifted and your back straight the whole time.
- 10Push down through your heels to stand back up straight.
- 11Repeat this for the number of times you want to do it.
Exercise Info
Primary Muscles
Secondary Muscles
Calves
Hamstrings
Quads
Equipment
Difficulty
Intermediate
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