CompoundMachine
Smith Machine Chair Squat
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Position a chair or bench behind you in the Smith machine
- Stand with the bar on your upper back and feet shoulder-width apart
- Unrack the bar and step back to align with the chair
- Lower yourself by bending your knees and pushing hips back
- Descend until you lightly touch the chair with your glutes
- Keep your chest up and core engaged throughout
- Drive through your heels to stand back up
- Do not bounce off the chair - use it as a depth guide only
💡Coaching Cues
- ✓
Chest stays up
- ✓
Touch chair lightly - don't sit
- ✓
Drive through heels
- ✓
Knees track over toes
- ✓
Control the descent
- ✓
Full extension at top
⚠️Common Mistakes
- ✗
Sitting on chair instead of touching
- ✗
Knees caving inward
