Smith Front Squat (Clean Grip)

QuadricepsSmith MachineBeginner
Place the barbell on the safety catches of the Smith machine, slightly below shoulder height. Stand with your feet shoulder-width apart, toes slightly turned out. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Position the barbell across the front of your shoulders, resting on your deltoids and collarbone. Engage your core, keep your chest up, and maintain a proud posture throughout the exercise. Begin by bending your knees and hips simultaneously, lowering your body into a squat position. Descend until your thighs are parallel to the floor, or as low as comfortable without compromising form. Push through your heels to extend your knees and hips, returning to the starting position. Repeat for the desired number of repetitions.

How to perform the Smith Front Squat (Clean Grip)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Smith Front Squat (Clean Grip) using your smith machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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