Front Squat (Smith Machine)

A squat variation with the bar positioned across the front of the shoulders on the Smith machine, emphasizing quadriceps engagement and upright torso position.

Instructions

1. Set the Smith machine bar to approximately shoulder height.
2. Position yourself under the bar with your feet shoulder-width apart.
3. Cross your arms over your chest or grip the bar with an underhand grip, allowing the bar to rest on your front deltoids and clavicles.
4. Unlock the bar and take a step back, establishing your stance with slight forward knee positioning.
5. Lower yourself by simultaneously bending your hips and knees, keeping your torso as upright as possible.
6. Continue descending until your thighs are approximately parallel to the floor or as low as your mobility allows.
7. Pause briefly at the bottom of the movement.
8. Drive through your heels to extend your hips and knees, returning to the starting position.

Tips

• Maintain an upright torso throughout the movement; excessive forward lean reduces quadriceps engagement.
• Keep your elbows up and forward to support the bar position on your front shoulders.
• Push your knees outward as you squat to maintain proper knee tracking over your toes.
• Keep your core engaged and spine neutral throughout the entire movement.
• The front squat emphasizes quadriceps more than a back squat due to the more upright posture.
• Ensure adequate ankle mobility to maintain an upright torso; use heel elevation if needed.