Smith Front Squat

Quads Glutes AdductorsHamstringsLower backAbs Compound Smith machine

Trainer tips

Rest the bar on your shoulders in front of your collarbone and lift your elbows high
Lower straight down while keeping your upper body upright
Since the bar is fixed, it is great for learning the front squat for the first time

Cautions

Dropping the elbows and letting the bar roll forward
Placing the feet too far back, concentrating stress on the knees

Exercise info

Primary muscles	QuadsGlutes
Secondary muscles	Adductors · Hamstrings · Lower back · Abs
Equipment	Smith machine
Movement pattern	Squat
Rep range	8–12 reps

11 similar exercises

Representative exercise: Cable Front Squat

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.