Table of Contents
- The Benefits of the Smith Machine Leg Workouts
- 10 best Smith Machine Leg Workouts
- Common Mistakes to Avoid
- Final Thoughts
Leg day can be a dreaded life-ruiner for some because legs = the squat rack and all hell breaking loose. I'm a sports medicine physician, and I support the Smith machine for better hypertrophy with less risk. It has a stability that free weights cannot offer, which makes it the perfect tool for heavy lifting and mass building without fearing injury.
Ready to see the real definition? We're getting into the 10 best Smith machine leg exercises that are backed by science to target your quads and glutes so that you can crush your old personal records. Stretch from heavy squats to lunges, here is your total plan for crafting strong, balanced legs and preserving your joints as bulletproof as you are.
The Benefits of the Smith Machine Leg Workouts
Whether you're rehabbing an old injury or simply hoping to build some serious quads mass, this machine provides a mechanical advantage that free weights can't offer.
Why use it? Simple mechanics. Safer failure. Targeted growth.
Unmatched Safety and Self-Spotting
The biggest benefit of the Smith machine for anyone is that you can train to failure without needing someone there spot you. You can rack the weight at any point in your lift with a little turn of the wrist, and you'll get added support from adjustable safety catches if your muscles fail you, so you can push harder than ever.
Removing the Stability Factor
Since the barbell moves along a fixed guided rail, you don't waste precious energy stabilizing the load (or worrying about your balance). So that you can focus all 100% of your neural drive onto contracting the target muscles – in this case, the quadriceps and glutes, for better quality reps and an ultimately stronger "mind-muscle" connection.
Joint-Friendly Biomechanics
The fixed path permits different foot placements, such as stepping out further forward with your feet – something that is mechanically impossible in a free-weight squat without toppling over. This adjustment is a game-changer, decreasing shearing forces on the kneed and taking pressure off the lower back, which makes it a favorite among lifters nursing joint pain or coming back from injury.
Breaking Through Strength Plateaus
If your barbell squat has plateaued or you are struggling to progress, the Smith machine is fantastic for overloading the muscles to drive new progress! Take the balance element away, and you can usually manage a little more weight or more sets/reps, giving your body that new stimulus with which to break free of a rut.
Beginner-Friendly Motor Learning
And for newbies to the world of fitness, the machine serves as a sort of training wheels on a bike: You have something that guides you through the vertical motion of a squat or lunge until you can do it on your own without any assist. It enables beginning trainees to build confidence and strength in their prime movers before moving on to complex coordination associated with free-weight versions.
10 best Smith Machine Leg Workouts
Smith Machine Split Squat
Muscles Worked:
Quads, Glutes, Hamstrings, Core
How to do:
Place the bar across your upper back, at chest level (not your neck).
Move one foot forward and the other back so you are now in a staggered stance, with feet hip-width apart for balance.
Unrack the bar, and lower your hips straight down to where your back knee is just above the floor.
Keep your front shin as vertical as possible, but it's okay if the knee travels a little forward.
Push through your front heel to come back up.
Leaning back is also okay, but you'll put more stress on the lower back if you aren't as upright during the movement.
Pro Tips:
Try to lower your back knee straight down as if it were an elevator rather than forward and back.
Load the bar forward, putting most of your weight through the front leg (around 70%) to ensure full activation of the quads and glutes.
If you lack balance, widen your feet (from side to side) for a solid base.
Keep your hips square (don't let them rotate at all during the lift) by engaging your core.
Workout Routine for Beginners:
Sets: 3
Reps: 10-12 per leg
Rest: 60-90 seconds
Smith Machine Front Squat
Muscles Worked:
Quadriceps, Glutes, Adductors
How to do:
The bar should be set at the height of the middle chest.
Step under the bar and place it along your anterior deltoids (front of shoulders). Cross arms to anchor the bar, or use a clean grip if mobility is more permissive.
Stand with your feet shoulder-width apart. You may advance your torso a bit more vertical than over the bar path.
Lower down by pushing your knees back and sitting at the hips while maintaining high elbows so that the bar doesn't roll forward.
Squat back until your thighs are parallel to the ground, and then drive through your mid-foot.
Keep a stiff upper body to protect the thoracic and lumbar region of your spine.
Pro Tips:
This variation has a lot less compressive force on the knees than Free Weights , so it is perfect for rehab.
Keep your elbows forward; if they fall down, the chest will cave and you'll lose the lift.
Concentrate on the feeling and work in the quadriceps; this is a quad-dominant action.
Take a deep breath into your belly before descending to tighten the core properly.
Workout Routine for Beginners:
Sets: 3
Reps: 8-10
Rest: 90 seconds
Smith Machine Back Squat
Muscles Worked:
Quads, Glutes, Hamstrings
How to do:
Have the barbell placed on your upper back (trapezius) using the safety stops for support, a little bit below shoulder height.
Stand with your feet about shoulder-width apart or slightly wider, and pointed slightly outward.
Inch your feet further out from the wall, 3 to 6 inches, so you can lean back a little bit into the bar.
Unlock the bar and descend by flexing both knees and hips.
Descend until your thighs are parallel to the ground as you push your knees to track over your toes.
Press through the heels to stand, squeezing your glutes at the top.
Pro Tips:
Feet further forward will target the glutes to a greater extent, and directly underneath the bar, hammers the quads.
Try not to "shrug" the bar up, keep your shoulders pinned down and lats engaged.
But don't bounce at the bottom: control the eccentric (lowering) for maximum muscle growth.
Position the head neutral and choose a point on the floor or wall to look at.
Workout Routine for Beginners:
Sets: 3
Reps: 8-12
Rest: 90-120 seconds
Smith Machine Hack Squat
Muscles Worked:
Quadriceps, Glutes, Hamstrings
How to do:
Place the bar at about shoulder height.
Position yourself under the bar, but walk your feet out quite a bit in front of you (roughly 12-18" in front of the path the bar will move through).
Rest your back against the bar, keeping your torso straight as you perform the exercise.
As you descend, your knees bend and your hips move straight down as if you are seated in a chair.
Reverse the movement when your thighs are parallel to, or lower than, your floor.
Power through your heels to stand back up tall, ensuring that you don't lift your chest before the imaginary barline.
Pro Tips:
This is a variation of a Hack Squat machine exercise, and is great for targeting your quads' teardrop muscle.
Make sure your feet are set forward enough that your heels don't come off the ground at the bottom.
Do not hyperextend your knees at the top; keep tension on your muscles.
For your upper back, a foam pad jammed on the bar can make this lift less painful.
Workout Routine for Beginners:
Sets: 3
Reps: 10-15
Rest: 90 seconds
Smith Machine Romanian Deadlift
Muscles Worked:
Hamstrings, Glutes, Lower Back
How to do:
The bar should be positioned at mid-thigh level.
Stand with your feet hip-width apart and hold the bar slightly wider than you keep it for deadlifts.
Unlock the bar and stand upright, chest up with a very slight knee bend (don't lock out your knees).
Push hips back (hinging) to start and keep the bar in contact with or very near your legs, by initiating the movement.
Lower bar until you feel a deep hamstring stretch (usually around mid shin) and your back is straight.
Thrust your hips forward and tighten your glutes to reverse.
Pro Tips:
As you drop down, imagine your hips as the hinge of a door, and your torso only goes lower because the hinge is moving backward.
Keep your neck in a neutral position; don't gaze up at the mirror, but down to follow your body as you lower.
Range of motion is based on your hamstring flexibility, n't round in order to go low.
Keep the lats engaged by imagining "bending the bar" toward your thighs to keep it close.
Workout Routine for Beginners:
Sets: 3
Reps: 10-12
Rest: 90 seconds
Smith Machine Calf Raise
Muscles Worked:
Gastrocnemius, Soleus
How to do:
Add a block, step or weight plate under the bar.
Position the bar at the upper-back level. Step onto the edge of the block with your feet at their ball, and heels hanging.
Place the bar on your traps similarly to a squat and unrack it.
For a full stretch in the calf muscles, push your heels down as low as you can to the floor.
Drive yourself up as far as you can get onto your toes, with well-flexed calves at the top.
Slowly lower back down to the deep stretch.
Pro Tips:
The Smith machine is a fixed (straight up and down) barbell on rails with catches to prevent you from being crushed or losing your balance.
One second pause at the bottom (the stretch) to remove the stretch reflex and move more of the work to the muscles.
Knees kept unlocked, but straight; bending them too much switches the focus from the gastrocnemius to the soleus.
Be sure your block is non-slip before kicking it so you don't slip and hurt yourself.
Workout Routine for Beginners:
Sets: 3
Reps: 15-20
Rest: 60 seconds
Smith Machine Hip Raise
Muscles Worked:
Glutes, Hamstrings
How to do:
Lower the bar to a low position (just off the ground).
Sit on your back on the floor (or a mat) under the bar with knees bent and feet flat.
Line the bar up above your hips/pelvis. (You'd want a bar pad for cushioning here, and I mean you really would!).
Push your hips forward to unrack the bar.
Drive your hips to the ceiling until your body forms a straight line from shoulders to knees, squeezing your glutes as hard as you can at the top.
Lower your hips to gently touch the floor.
Pro Tips:
Your shoulders stay on the floor, unlike the Hip Thrust (pictured below), which provides more stability and is generally better for anyone with lower back issues.
Keep your chin tucked in towards your chest to keep a neutral spine.
Drive through heel (not your toe) to maximize activation of the glutes.
If you're feeling it too much in your hamstrings, walk your feet closer to your glutes.
Workout Routine for Beginners:
Sets: 3
Reps: 12-15
Rest: 60-90 seconds
Smith Machine Reverse Lunges
Muscles Worked:
Glutes, Quads, Hamstrings
How to do:
Place the bar at shoulder height and drape it across your traps.
Stand with your feet hip-width apart.
Unrack the bar and take a stable step back with one leg.
Lower your hips until each knee is at a 90-degree angle. The back knee should float slightly over the floor.
Push through the front heel to return the back foot to the starting position.
Do this movement on the other side, too; or do all reps of it on one side before switching.
Pro Tips:
Stepping back (Reverse Lunge) is typically more knee-friendly than stepping forward, like you would in a lunge, because purely vertical Smith Machine rails can make forward stepping lunges awkward.
Your torso should be leaning slightly forward to activate the glutes, or perfectly upright to focus on the quads.
Keep a "train track" (hips shoulder width) rather than using your "tightrope" (to keep your hips stable).
Engaging the core is key to keeping your lower back from arching as you step back.
Workout Routine for Beginners:
Sets: 3
Reps: 10 per leg
Rest: 90 seconds
Smith Machine Hip Thrust
Muscles Worked:
Glutes, Hamstrings, Quads
How to do:
Set up a solid bench that is the same height as the bar.
–Take a seat on the floor and put your upper back (shoulder blades) on the edge of the bench.
Roll the bar down your legs to rest in the crease of your hips. Use a big fat bar pad to protect the front bone of your pelvis.
Stand with your feet shoulder-width apart.
Drive your hips straight, raising the barbell and elevating your hips until your thighs are parallel with the floor.
Squeeze your glutes hard at the top, and lower your hips back down under control.
Pro Tips:
This is the king of glute exercises. The Smith machine will just make you stabilize and be able to go heavier safely.
Keep the look forward (with chin tucked) above all; do not move with the head thrown back, which will induce lumbar hyperextension.
Your shins should be perpendicular to the floor at the top of the move. If you are pointing them too far to the inside or outside of your body, try moving your feet.
Make sure you focus on a posterior pelvic tilt (tucking your tailbone) at the top to really squeeze your glutes.
Workout Routine for Beginners:
Sets: 3-4
Reps: 10-12
Rest: 2 minutes
Smith Machine Leg Press (Vertical Leg Press)
Muscles Worked:
Quadriceps, Glutes, Hamstrings
How to do:
Place the bar across 2 uprights so that you can lie on your back underneath with legs extended straight upwards.
-Lie on your back (on the floor or mat) with your hips under the bar.
Put the arches of your feet up against the bottom of the bar, spaced hip-width apart.
Get the bar off the rack by driving through your legs.
Lower the bar slowly as you bend your knees toward your chest/armpits (deep is better).
Push the bar back up to the starting position without locking your knees.
Pro Tips:
Safety First: Be safe, either get comfortable hooking/ unhooking the bar with your feet or have a spotter. This is similar to the "Vertical Leg Press" device.
This variation completely unloads the spine and is awesome for lifters with back pain.
Keep your lower back pressed on the floor; if your butt lifts off (butt wink), you went too deep or/you have tight hamstrings.
A wider stance will hit the inside of the thighs (adductors) - A Narrow stance will target the outer sweep of the quads.
Workout Routine for Beginners:
Sets: 3
Reps: 12-15
Rest: 90 seconds
Common Mistakes to Avoid in Smith Machine Leg Exercises
Even with the extra stability of a Smith machine, form mistakes can still put up roadblocks in your progress or contribute to nagging injuries. To train safely and effectively in the long term, it's key to understand specifically how the machine works.
Watch your form. Protect your joints. Train smarter.
Using It as a Free Weight Squat
You cannot squat the same way you can in a regular barbell because the bar of the Smith machine moves up and down a single plane rather than a natural curve. You've got to compensate in your body mechanics, leaning back against the bar or even altering your foot stance, to fit this in motion pattern, which the machine will not adapt to.
Placing Feet Too Far Back
The feet being placed directly under your hips and perhaps in a traditional squat position, adds to the risky shearing forces on the knees when you bring down the fixed rail. Instead, slowly walk your feet up just a little bit, so that your hips can comfortably sit back deeper and safer with your knees.
Hyperextending the Knees
Locking your knees at the top of a rep shifts the heavy load from your muscles straight onto your joints. Keep a "soft" bend of your knees at the top of the range to keep constant tension on the quads and take any stress off your ligaments. Research indicates that knee valgus and lumbar flexion are primary contributors to lower-extremity injuries during squatting[1].
Neglecting the Safety Stops
The main safety feature of the Smith is entirely negated if you forget to set the lifting hooks before doing your first rep. Always place these stops just below your lowest range of motion so you aren't scared to bail out if you hit muscle failure.
Rounding the Lower Back
Just because the machine measures some of the weight doesn't mean you can relax your core and let your spine flex to accept it. And you should also keep your spine neutally aligned and abdominals braced during each, otherwise, you're risking lumbar or possible disc issues.
Final Thoughts
This guide lists 10 of the best Smith machine exercises that will help you get a lower-body workout and show how your joints should be used when following correct mechanics. Master these movements and steer clear of common form mistakes, and you can safely overload your quads and glutes for maximum muscle growth.
Stop being afraid of the fixed bar and start using it to your advantage for serious gainz! Add these 7 focused exercises to your next workout and maximize the results of any leg day.
Reference
- Straub RK, Powers CM. A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. Int J Sports Phys Ther. 2024;19(4):490-501. Published 2024 Apr 1. doi:10.26603/001c.94600
