Library / Quadriceps
Smith Low Bar Squat
Smith Machine · Squat · Compound
Quadriceps GlutesAdductorsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes, Adductors, Calves
- Equipment
- Smith Machine
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Position the bar across your upper traps and step your feet slightly forward of the bar path to reduce knee shear.
- Rotate the bar to unhook the catches, brace your abdominal wall, and sit back into your hips.
- Lower under strict 3-second eccentric control until your thighs reach parallel.
- Drive vertically through your heels and midfoot to ascend, maintaining spinal alignment.
Joint & safety considerations
No specific joint contraindications are flagged for Smith Low Bar Squat. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Barbell Bench Squat | Barbell swap | Barbell |
| Barbell Box Squat | Barbell swap | Barbell |
| Barbell Clean Grip Front Squat | Barbell swap | Barbell |
| Barbell Full Squat | Barbell swap | Barbell |
| Barbell Single Leg Split Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.