Smith machine narrow stance squat

Glutes

🔧 Smith Machine ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Unrack the bar, brace your core and maintain a neutral spine. Lower by bending your knees and pushing your hips back, ensuring your knees track over your toes. Descend until your thighs are parallel to the floor or slightly deeper. Drive through your heels to extend your knees and hips back to the starting position. Rerack the bar by rotating forward.

Muscles Worked

Glute MaxGlute Medius

Secondary: Adductor Longus, Adductor Magnus, Biceps Femoris, Erector Spinae

Tips

Maintain an upright chest throughout the movement to engage your upper back and prevent rounding. Focus on pushing your knees outward and tracking them over your toes during the descent to promote proper alignment and reduce stress on your joints. Actively brace your core muscles throughout the entire exercise to stabilize your spine and protect your lower back. Keep your heels firmly planted on the ground to maximize power and prevent your body from shifting forward during the ascent.

Similar exercises

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