Smith Machine · Quadriceps
Smith Machine Squats is the smith machine exercise for the quadriceps in the GymStreak library: a compound movement, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The quadriceps is four muscles: the vastus lateralis (outer thigh), vastus medialis (the teardrop above the inner knee), vastus intermedius (underneath) and rectus femoris. All four straighten the knee; the rectus femoris also crosses the hip and helps lift the thigh.
02
On a Smith machine, set the safety stops first, then adjust your body position so the fixed bar path feels natural. You can re-rack by twisting the bar at any height if a rep goes wrong. A Smith machine is a barbell fixed on vertical rails. It removes the need to balance the bar, so you can focus on pushing hard and rack the weight at any point.
03
Build around one squat or leg-press pattern, add a single-leg move such as lunges, and finish with leg extensions if you have a machine. Bodyweight and goblet squats are the best starting points for beginners.
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Free GymStreak calculators that go with quadriceps training.
Guides from the GymStreak blog on this topic.
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