This post contains 8 incredible Smith machine leg exercises and 2 free example workouts!
Have you ever wondered what all the fuss is about with that odd-looking squat rack that everyone seems to queue for? That’s called a Smith Machine!
Part of the charm of the Smith machine is its versatility. Not only is it one of the best pieces of gym machinery for training the lower body muscle groups, but it can also be used to target many of the upper body muscles!
This makes it a great option for most gym-goers since Smith machine exercises can easily be added to any workout programme!
This post will provide a brief introduction to the Smith machine and help you understand the benefits and drawbacks (no biases here!) of including it in your leg workouts.
You’ll also discover my top 8 leg exercises to do on the Smith Machine, including explanations on how to perform each exercise, their variations, and example workouts you can try out straight away! I’ll also be answering common questions to do with the Smith machine and leg exercises at the end of the post so make sure you don’t miss out!
What is a Smith Machine?
A Smith machine is a popular exercise machine that is commonly found in both commercial and specialised gyms.
It is used for weight training purposes and, as I mentioned earlier, it is versatile enough to be incorporated into lower and upper-body workouts.
The machine itself consists of a barbell that is fixed onto two vertical rails, as well as safety stoppers on either side, hence giving a reason why it is often confused with the infamous squat rack.
By nature of design, the barbell travels on a single pathway, which is usually up and down, either perfectly vertical or near-vertical depending upon the equipment manufacturer.
This characteristic makes it great for targeting muscles under greater loads, without fear of losing balance since the fixed barbell keeps you on one track.
The 8 Best Smith Machine Exercises
1. Smith Machine Squat
Primary muscles targeted: glutes and quads
Secondary muscles worked: hamstrings and calves
Variations: narrow stance squat, wide stance (sumo squats), front squats
How to perform the Smith machine squat:
- Position the bar across the back of your shoulders. Step slightly ahead of the bar and stand with your feet shoulder-width apart.
- Engage your core, push your hips back, and bend your knees to lower yourself into a squat position. Keep your chest up and knees tracking over your toes.
- Lower your body until your thighs are at least parallel to the ground.
- Drive through your heels to lift your body, returning to your starting position with your knees and hips extended.
Top tip: Keep your core engaged to protect your back and prevent it from rounding.
2. Smith Machine Lunges
Primary muscles targeted: quads and glutes
Secondary muscles worked: hamstrings and calves
Variations: reverse lunges, deficit reverse lunges, front foot elevated lunges
How to perform Smith machine lunges:
- Stand in a staggered position with one foot forward and the other back. The front foot should be about a foot in front of the Smith machine bar, with the back foot balancing on its toes.
- Bend both knees to lower the body until the front thigh is parallel to the ground.
- Push your weight through the heel of your front foot to return the body to the starting position.
Top tip: Remember to keep your chest upright to keep the bar positioned nicely across the back of your shoulders.
3. Smith Machine Bulgarian Split Squats
Primary muscles targeted: glutes and quads
Secondary muscles worked: hamstrings and calves
How to perform Smith machine Bulgarian split squats:
- Place a bench below you. Standing in front of the Smith machine, position your front foot a step ahead of the bar. Rest the top of your back foot on the bench behind you. The bar should be positioned across the back of your shoulders.
- Lower your body by bending both your knees, keeping the weight focused in the heel of your front foot.
- Return to the starting position by pushing through your front foot heel to lift your body.
Top tip: Begin with your weakest leg so you train each side at the same intensity!
4. Smith Machine Hip Thrusts
Primary muscles targeted: glutes
Secondary muscles worked: hamstrings and lower back
Variations: b-stance hip thrusts
How to perform Smith machine hip thrusts:
- Position a bench behind you and sit on the floor with the Smith machine bar resting across your hips (I usually like to use a hip thrust pad or rolled-up mat to protect my hips!)
- Rest your upper back on the bench, with your feet shoulder-width apart and knees bent at roughly 90 degrees.
- Drive through your heels and lift your hips upwards. Extend your hips until your body becomes a straight line between your shoulders and knees. Hold for a second at this top position of the exercise.
- Lower your hips back down without letting them rest on the floor and repeat the upward movement.
Top tip: Keep your chin tucked and look forward throughout the exercise. Do not rush this exercise. A nice controlled movement will improve mind-to-muscle connection and really make you feel the burn on those glutes!
5. Smith Machine Romanian Deadlifts
Primary muscles targeted: glutes, hamstrings, and lower back
Secondary muscles worked: trapezius, adductors, and grip.
How to perform Smith machine Romanian deadlifts:
- Stand with your feet hip-width apart, with an overhand grip on the bar in front of you.
- Hinge at your hips and slightly bend your knees to lower the bar down along the front of your legs. Your back should remain straight, and your head in line with your spine.
- Lower the bar slowly until you feel a stretch (this is usually just below the knees or mid-shin).
- Engage your glutes and hamstrings and drive your hips forward to lift the bar back up.
Top tip: Keep your spine and neck neutral to avoid your back rounding when lowering the bar. The bar lowers as a result of you pushing your hips and glutes backwards.
6. Smith Machine Good Mornings
Primary muscles targeted: glutes and hamstrings
How to perform Smith machine good mornings:
- Position the bar across the back of your shoulders, as you would for a squat, and stand with your feet hip-width apart.
- Step slightly forward to allow for the bar to travel comfortably along its fixed vertical path during the movement.
- Keeping a slight bend in your knees, hinge your hips and push your glutes back to cause your torso to lower until it’s almost parallel to the ground. Keep your spine and head in line throughout the movement.
- Engage your hamstrings and glutes and drive through your heels to return to your starting position.
Top tip: Keep your spine neutral and avoid rounding your back as you hinge forward. Don’t rush this movement to ensure maximum engagement of your hamstrings and glutes.
7. Smith Machine Step-Ups
Primary muscles targeted: glutes
Secondary muscles worked: quads and hamstrings
How to perform Smith machine step-ups:
- Position a bench slightly off-centre under the Smith machine, with the bench perpendicular to the bar.
- Place your closest foot on the bench on top of it, with the other on the group next to it. Position the bar along the back of your shoulders.
- Drive through the heel of the elevated foot to lift your body upwards. Once your leg is fully extended, hold this position at the top for a second.
- Slowly lower your body by bending the knee of the elevated leg, keeping the movement controlled and your weight still focused in your heel.
- Briefly allow the ball of the other foot to touch the ground before repeating the movement for the desired number of reps.
Top tip: Try not to pause too much between each rep, the movement should be fluid (but not rushed!).
8. Smith Machine Calf Raises
Primary muscles targeted: gastrocnemius and soleus muscles (the main calf muscles) as well as the Achilles tendon
How to perform Smith machine calf raises:
- Place a block or step very slightly in front of the bar and stand in front of the machine with the bar resting across the back of your shoulders. Step onto the raised platform with your feet hip-width apart, balancing on the balls of your feet.
- Lower your heels down, allowing your calves to undergo a full stretch.
- Push through the balls of your feet to lift your heels as high as possible. Squeeze at the top for a second and then begin the lowering phase again.
Top tip: use a full range of motion for this exercise, moving with control to feel your calf muscles burn!
Workouts Using the Smith Machine
Workout example for beginners
This workout focuses on developing essential movement patterns and developing confidence using the Smith Machine for leg exercises.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Squat | 3 | 8-12 | 2 mins |
| Smith Machine Lunges | 2 (per leg) | 10-12 | 1.5 mins |
| Smith Machine Hip Thrusts | 3 | 8-10 | 2 mins |
| Smith Machine Calf Raises | 3 | 10-12 | 1 min |
Workout Example For Intermediate Gym-Goers
This is a more advanced workout for individuals looking to incorporate more movement patterns into their workout at a higher intensity and develop their strength.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Squat (Heavy Load) | 3 | 6-8 | 2 mins |
| Smith Machine Romanian Deadlifts | 3 | 8-10 | 2 mins |
| Smith Machine Bulgarian Split Squats | 2 | 8-10 | 1.5 mins |
| Smith Machine Step-Ups | 2 | 10-12 | 1.5 mins |
| Smith Machine Hip Thrusts | 2 | 12-15 | 1.5 mins |
What are the Benefits of Using the Smith Machine during Leg Workouts?
1. Extra Stability
This is probably the most obvious benefit to the Smith Machine since we’ve already discussed how the fixed barbell helps keep our movement balanced and under control.
This is ideal for those who need help with balance, including those recovering from injuries.
The added stability of this machine also makes it an ideal piece of equipment for beginners. This helps the individual learn various movement patterns and focus on their form without worrying about their safety.
2. Increased Muscle Growth
Don’t start thinking that the Smith Machine is only for beginners. Oh no! This wonderful machine deserves the respect of gym-goers of all abilities.
A recent 2023 study shows that Smith Machine squats are AS EFFECTIVE as its cousin- the free-weight barbell squat- when looking to build muscle size.
So don’t sleep on the Smith Machine because it can be as much of a game changer in your workouts as the riskier powerlifting movements.
3. Isolates Targetted Muscles
With the focus being taken away from the stabiliser muscles (which are responsible for maintaining the body’s balance when performing exercises), we can now solely target the muscle(s) that we’re supposed to!
The fixed pathway also means that we can decide and commit to a specific range of movement, which minimises the ability to rely on momentum or let other muscles take over. You’re guaranteed to feel the burn when using a Smith Machine.
4. No Need For A Spotter!
Alongside the adjustable safety spots located on the bottom of each rail, you’ll also find that the Smith Machine has plenty of hooks along the entire length of the machine, making it easy to rack the barbell at any point during the exercise!
This makes it ideal if you’re training solo and would like the extra reassurance for challenging exercises.
5. Variety
This is possibly one of my favourite advantages. As someone who can get easily bored of repeating exercises, the Smith Machine is an awesome option I use to keep things interesting during my workout programmes.
Often, I’ll substitute the free-weight version of an exercise for the Smith Machine equivalent. This keeps me motivated while also requiring just as much effort!
6. Means You Can Lift More!
The Smith Machine’s fixed pathway comes with the incredible benefit of allowing an individual to lift more weight. It really is the gift that keeps on giving!
Let me explain…
Since the stabiliser muscles in your lower body are no longer required to work as hard, our focus can remain solely on pushing weight (alongside good technique!).
This is likely to result in much more weight being lifted, thus increased strength, and/or increased muscle size.
Drawbacks of using the Smith Machine during Leg Workout
1. Limits Your Range of Motion
As you know by now, the Smith Machine only allows the barbell to move on a fixed vertical path. This means the movement can feel unnatural or even slightly uncomfortable depending on your anatomy.
2. Development of Improper Form Habits
Due to the barbell’s fixed pathway, the technique you would use for its free-weight equivalent would likely be slightly altered.
Therefore, if an individual only practices a specific exercise on the Smith Machine, they could potentially learn improper form habits over time that would not translate well into the free-weight barbell squat.
3. Over-Reliance on Machines
It’s important to have a balance of free-weight and machine-based exercises throughout your workout programme so you become a well-rounded athlete and develop your confidence in the gym!
Despite there being numerous advantages to reducing the activation of muscle stabilizers, training purely using exercise machines may result in the weakening of these important muscle groups.
To give an example of the importance of including free-weight movements, let’s take a look at the results found by Schwanbeck et al (2009) in their study published in the Journal of Strength and Conditioning Research.
The key findings from their research show that the free-weight barbell squat is much more efficient at strengthening the plantar flexors, knee flexors, and knee extensors. This highlights the importance of free-weight training for effectively strengthening essential muscle groups performed during everyday movements!
FAQs
This depends on your goals! If you’re looking to develop strength, improve balance, or enhance functional movement, barbell squats would be more effective for you.
On the other hand, if you’re looking for better muscle isolation, safety, or are recovering from an injury, Smith machines would cater better toward your goals.
Yes, absolutely! The Smith machine is a great exercise machine for beginners at the gym who need a little extra help with balance. The safety stops and the ability to rack the bar at any point during the movement (thanks to the hooks that line the rails of the machine) also add some reassurance to nervous gym-goers.
The vast range of leg exercises you can perform on the Smith machine makes it suitable for learning and gaining confidence in performing foundational movement patterns too.
It’s important to use a mix of both machine and free-weight exercises for optimal resistance training. Despite being an effective way to target muscles, exercise machines reduce the need for muscle stabilizers to work. This means there is a risk of underdeveloping these muscles.
As a result, you may have all the muscle but your functional strength will be seriously slacking if you do not incorporate free-weight exercises into your training programme.
Despite the Smith machine offering more stability when squatting, the knees are still under a similar amount of stress as when free-weight squatting. This means any existing pain is likely to remain when using the Smith machine.
Therefore, it would be best advised to avoid this exercise altogether and opt for leg exercises that are low-impact upon the knees.
You can perform a deadlift on the Smith machine, however, the movement pattern will differ from that of a free-weight deadlift.
To give you an example, you’ll find that the bar on the Smith machine will have a higher starting position and the fixed pathway of its barbell may cause your technique to alter.
Final Thoughts
The Smith machine is a great addition to any leg workout, no matter your level or ability at the gym! Try implementing a few of these exercises into your weekly workouts and watch your progress towards your goals skyrocket.
I hope you find this post useful, let me know what your favourite Smith machine leg exercise is in the comments!
This post contains 8 incredible Smith machine leg exercises you can incorporate into your workout programme straight away! Don’t forget to share or save for later!
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