CompoundMachine
Smith Machine Full 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 yourself under the bar with it resting on your upper back
- Stand with feet shoulder-width apart and toes slightly out
- Unrack the bar and engage your core
- Lower yourself by bending your knees and pushing hips back
- Descend as deep as possible while maintaining proper form
- Keep your chest up and knees tracking over toes
- Drive through your heels to stand back up
- Maintain control throughout - do not lock knees at top
💡Coaching Cues
- ✓
Chest stays up
- ✓
Go as deep as possible
- ✓
Knees track over toes
- ✓
Drive through heels
- ✓
Control the movement
- ✓
Core stays tight
⚠️Common Mistakes
- ✗
Not going deep enough
- ✗
Knees caving inward
