Smith Machine Squats For Big Booty Gains 😲 Try This!

Ok let’s talk about Smith Machine Squats!

Anyone who knows me knows that I hate them.


I’ve been forced to use them since I’ve been using the gym in my complex as of late.

Now… Lawd I love ’em!

Smith Machine Squats Vs Barbell Squats: What’s The Difference?

So, before I get into this, let me clear up a little science behind the difference between squats with a Smith vs barbell.

Both are very useful in any fitness program, and really… It comes down to how you use them and why.

Free Weight (Barbell) Squats Challenge Your Legs Differently

Whenever you are using a fixed plane machine, the body is no longer forced to rely on itself for spatial perception, balance, coordination, and dynamic strength.

And this can be great for those who are just starting out or who are contending with an injury.

However, if you are a little more advanced, you may want to consider that strength training is far beyond just the muscles you see working in the mirror.

Free weight squats force your body to recruit more muscles when performing the exercise. They also require that your body fires up your central nervous system – which has an impact on your ability to balance and coordinate the motion smoothly.

Smith Machine Squats Fire Up Your Glutes And Hamstrings Way More!

Before you step away from that Smith Machine, I do have something you may want to ponder…

Research has shown (Journal of Strength and Conditioning Research, 2002) that Smith squats target the glutes and hamstrings far more than free weight squats alone. This has much to do with the ability for you to place your feet as you need to, and load up the glutes in a way that is impossible with free weights.

For instance, you can bring your legs out a bit further in front of your body than you would with free weights. And this slight adjustment takes the weight out of the quads and puts it more into the posterior muscles.

In 2005, researchers at Drake University found that trainees who used the Smith Machine for their 1RM were able to lift about 5% heavier than they were with free weights.

So What’s The Verdict? Which One Should You Do?

Want the truth? The truth IS honey, you’ve got to do BOTH!

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Yes, yes… Even I can lament to this and say that they are definitely worth throwing into the mix.

When your goal is to build the body, you want to add as much variety you can – and hit your muscles at every possible angle. So Smith Machine squats have a great place in your training program!

Now that we’ve got that out of the way, here’s how to do them effectively.

Steps To Perform A Smith Machine Squat

1️⃣ Position yourself so you are under the bar just like you would in a squat rack. Keep your body leaning SLIGHTLY forward. Only about 1 or 2 inches off of center.

2️⃣ Feet a little wider than shoulder-width, toes pointed out. You want to make sure you feel your weight loaded onto your heels more than your toes.

3️⃣ Squat booty out, chest up, belly tight, core activated. Squat as deep as you comfortably can. Slightly feel the knees pushing out as you take the squat, just so they stay aligned with the toes.

4️⃣ Press through the heels to stand, feeling like you’re firing up the glutes AND the quads. At the top squeeze the booty.

Do a warm up set with little to no weight to practice, then load up the bar when you’re ready to go.

Throw these into the mix if you want to just switch it up, or if you have an injury that prevents you from doing full Olympic Bar squats. This is also great for beginners!

Try it out and let me know how it goes!

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