Squats in the Smith with feet in fron

This exercise involves having your feet positioned in front; otherwise, these squats will be identical to classic barbell squats. The Smith machine is advantageous because you can place your feet forward, which is impossible with a barbell—you would fall backward.

The primary load here is on the glutes. Moreover, the further you extend your legs forward, the more the glutes are engaged. Just don’t overdo it; extending your feet about 15-20 cm forward is sufficient. And don’t forget to squat deeply. Since this variation is relatively easy to perform, it is suitable for beginners as well.

Nuances and mistakes

1. It is preferable to squat low enough so that your hips lower slightly below your knees—meaning below parallel to your thighs. Otherwise, you'll be working your legs more than your glutes.

2. Do not place your feet too far forward. A maximum forward placement would be about half a step.

3. Be aware that some Smith machines have inclined rails. You should take this into account and adjust your foot placement forward or backward accordingly, depending on which direction you are facing.

4. Do not set a weight that you cannot squat at least 8 repetitions with.