A weighted squat is recognized as one of the most difficult exercises, which gives a good result. Despite the fact that such actions are the main bodybuilding, athletes do not consider the implementation of this part of the training pleasant occupation.

Squats in Smith's simulator can facilitate normal squats, provide less trauma and minimize harm to the spine. That is why most athletes prefer to replace regular squats with a barbell on their shoulders or chest with training on it..

Squats with a barbell

Smith Trainer – what is it

If we consider the design of the simulator, then it consists of such elements as:

  • vulture;
  • hooks;
  • guides;
  • limiters.

More recently, such a simulator was equipped with a floating neck, but this is completely wrong. Smith's modern simulators are equipped with a bar located strictly horizontally, which allows you to perform a much larger range of exercises, even with a bench press and one hand.

This sports equipment was created so that the trainee could perform movements limited in amplitude with the help of limiters, this is the essence of its design.

The main goal of this type of simulator is to ensure the stability of weight distribution. The training process for a person with increased weight not yet mastered is much more effective and safer with the help of this simulator.

It should also be noted that when working on Smith’s machine, it will not be necessary to distract anyone for insurance, since its role is played by limiters. It is thanks to their presence that the possibility that the load will go down too low is excluded and it will never be able to crush the trainee.

Muscle groups involved in training

Squatting using Smith's machine, the athlete uses the same muscle groups and joints as during a regular squat with a barbell, although a little differently.

    • quadriceps during the exercise receive the greatest load, they consist of four types of muscles:
      • lottery;
      • intermediate;
      • straight;
      • medal;
    • gluteus maximus muscle;
    • biceps – the back of the thigh;
    • calf muscles;
  • the extensor muscles receive a static load during training, as they are responsible for maintaining the bends of the spine throughout the entire period of squats;
  • abdominal Press – They are an additional fixative that prevents the vertebral discs from shifting, increasing intrauterine pressure during the exercise.

Squatting in the simulator or barbell

Due to the barbell exercise technique  and in the simulator is somewhat different, the athlete must understand that using the Smith machine, he will slightly unload the gluteal muscles and back during exercise.

Thus, it turns out that the use of a simulator will ease the load, and accordingly, the effectiveness of squats is reduced.

Squatting in the simulator, the athlete almost completely eliminates the participation of stabilizers in the muscle, as with such exercises, there is no need to monitor the position of the body for fear of falling. This fact is recognized as a disadvantage and an advantage of the simulator, because doing squats becomes a little easier, and most importantly, safer.


Technics doing exercises

The technique for performing the exercise itself is the same in all cases, a person drops, bending his knees, and rises, unbending them again. The difference for different exercises is the position of the feet. That is why you should consider the procedure for doing squats in more detail..

How to do squats

  • The bar must be fixed so that the athlete can comfortably lean on him.
  • The athlete needs to stand directly under the bar of the simulator, resting on him with trapezius muscles.
  • Hands should be positioned on the bar in the place that is most convenient and comfortable..
  • The bar must be removed from the stops, for which it is enough to simply fold out the fasteners in the form of small hooks on the bar itself and raise it by moving the bar up along the guides.
  • The legs are located according to the width of the shoulders, slightly in front of the line of the body, so that the center of gravity falls on the heel area and the outer area of ​​the foot. Move them 20 centimeters forward.
  • Next, the athlete must bend the lower back, lifting his head up and bringing the shoulder blades together, take a big breath, hold your breath, and then you can begin to move.
  • By removing the hip joint, a squat is performed smoothly. The movement should resemble the process of squatting on a chair or bench.
  • It should be lowered until the hips are parallel to the floor surface. Visually, the knees should not go beyond the line of socks.
  • Having reached the bottom point, the athlete should not linger, and then gradually rise upward, leaving the knee joints slightly bent.
  • Exhalation is done only when the bar passes most of its way up.
  • Repeat the squat, so the required number of times.

Some tips and tricks for doing the exercise

  • Do not tilt the body forward during the exercise. To ensure the stability of the athlete, he must always remain in a static position..
  • You should not shift the center of gravity during training, which means you should not sit too deep and change the angle of bend of the knee joint.
  • During training, you should carefully monitor your breathing..
  • Under no circumstances should you squat in Smith’s car for speed. This simulator is effective only when all movements are done slowly and smoothly, and the athlete makes an effort to feel the tension in the muscles.
  • Squatting should not be performed, it is more competent to do 10 approaches in such a way that muscle failure is felt only in the last few repetitions.
  • If the athlete has a weak press or is not confident in his abilities, then it is more reasonable to use a safety belt or use the help of a training partner.
  • During squats, the body must remain motionless, even slight bending of the spine can lead to injury.
  • During training, the head should remain motionless and should only look forward.
  • Hold your breath in order to provide additional fixation to the spine.
  • The legs must be extended so that the heels do not come off the floor during movements.

Types of Squats


This type of exercise is performed with an average placement of the feet. Most of the load extends to the front of the thighs, as well as to the buttocks and inner thigh. The legs are placed at shoulder width or slightly wider while performing, and the socks are turned outward.

Squat «Sumo» or plie

It features a wide arrangement of feet. This exercise allows you to load the buttocks, and during training, the quadriceps will work in light mode. To perform the exercise, you need to spread your legs as wide as possible, socks should be directed to the sides at an angle of 45 degrees.

The key to this exercise is the movement of the pelvis. A common mistake in this exercise is to bend the knees inward, legs should bend in a plane parallel to the feet. Any deviation can cause injury. Buttocks and stomach during exercise should be pulled.

Lunge Squat

In this case, it is necessary to settle down as with normal squats, only when starting the exercise one leg should be advanced forward, and the second should be bent until the shin and thigh create an angle of 90 degrees. A field of what you need to climb back. When performing the exercise, the entire load is directed to the front leg, and the second serves only to maintain balance.

Squats for women

The buttock muscles during lunges require special attention. The main responsibility here lies not only on the back and shoulders, the femoral and gluteal muscles also play an important role.

There is some peculiarity of squats for women, due to their anatomical and aesthetic features..

Women should not squat excessively deep, as it may just be dangerous for them:

  • Low squat equivalent to increased load on the knee joints. In fact, such a load is considered safe, but cartilage and bones can change, which will lead to a change in the appearance of the knee, which is not always aesthetically pleasing..
  • Deep squat – this is an increase in pressure on the pelvic organs and on the cervix. If a woman does not plan to exercise regularly, then 10-15 squats will not affect her health in any way, and if it comes to regular, intensive training, then this can be dangerous.
In order for women to learn how to squat correctly, they should start with the platform installed behind the athlete, which simply will not allow the woman to lower the pelvis below the required level.

What other exercises can be performed using the simulator

  • Bench press. This exercise is especially suitable for beginners, because it allows you to feel the amplitude and weight of the bar when performing this exercise without guides. Advanced athletes can use this exercise to shape the pectoral muscles using light weight. In addition, the design of the simulator allows you to work out the separation of the bar from the chest and bring it.
  • Bench press. A great opportunity to work out the shoulders and front deltas. The main thing, in this case, is to take a position in which the vulture  in a sitting position was directly on the upper pectoral muscles of the athlete. Removing from the neck may cause personal injury..
  • Inclined Deadlift. Running on straight legs. Performing the exercise, the athlete works out the muscular frame of the back..
  • Barbell Slopes. Strengthening the lower back.
Squats for women


When working on simulators, a huge spectrum of muscles of the human body is involved, and accordingly contraindications are based on this factor.

Classes using the Smith machine are contraindicated for people who:

  • lactation;
  • pregnancy;
  • cesarean;
  • hemorrhoidal disease;
  • a problem with the musculoskeletal system;
  • vision problems;
  • blood vessel varicose veins.

If the athlete has even the slightest doubt, then you should consult your doctor before starting training.

Squats in Smith's car will certainly allow the fly away to pump up the quadriceps, getting beautiful embossed legs after long and regular workouts. The main thing is to observe safety procedures during training and listen to your body.

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Maik Wiedenbach

Maik Wiedenbach's training methods are scientific, proven to get results, and customizable to suit your individual needs. Let's get started. This site is associated with bodypump.online, and offers advice with regard to working out, exercise, nutrition, diet, health and bodybuilding.