A Smith Machine squat serves as an alternative to a squat performed with a barbell over a person's shoulders. The Smith Machine's structure adds safety to a standard squat while also building muscle strength in the legs. When performed correctly, the Smith Machine squat benefits the quadriceps and the gluteus maximus (or glute) muscles.
Basic Form
A squat can be performed with the feet side wide or shoulder-width apart. Basic mechanics include bending the knees while keeping the back straight and leaning slightly forward. At the point of greatest muscle usage, the buttocks should be slightly above the knees with the back and legs making a wide V-shape. Squatting on the Smith Machine helps to further control the motion. Instead of having a loose barbell on the shoulders that can wobble back and forth, the Smith Machine provides a stable track for the barbell to slide up and down on while a person is performing the squat.
Safety Considerations
While the stability of the barbell is one of the benefits of using the Smith Machine, the machine often can be unforgiving in terms of posture. For this reason, it is vital to practice proper form when performing a squat on the Smith Machine--keep the back straight but not locked or strained. You also may wish to add a padded foam roller to the Smith Machine's barbell (available at most gyms) or wear a towel on your shoulders in order to protect your neck and shoulders. Be sure not to situate the bar on your neck.
About the Smith Machine
The Smith Machine is a weightlifting apparatus that features two steel poles with rungs that move down the poles. A barbell from which weight can be added or removed is attached to these rungs. If a person is performing squats, she may wish to add more weight. For arm exercises, lighter weights may be utilized. The machine can act as a "spotter" by catching the rungs of the barbell if a person is unable to support the weight for any reason.
Muscles Strengthened
The chief muscle groups utilized by a Smith Machine squat are the quadricep muscles. These muscles are found on the front of the thigh and represent some of the largest muscles in the body. The quadriceps represent four major muscle groups--the rectus femoris, vastuc lateralis, vastus medalis and vastus intermedius--that are responsible for controlling knee extension and hip movement. Therefore, strengthening the quadriceps helps to improve posture and reduce the risk of injury.
Variations
The Smith Machine squat can be performed in a standard style with the legs shoulder-width apart. A person can also perform the squat with a wider stance (more than shoulder width apart) or even using one leg (be sure to use a lighter weight for this) with the other leg tucked behind the working leg for stability.
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