Smith Squat to Bench
The Smith Squat to Bench is a compound exercise that targets the lower body muscles.
- Set the Smith machine bar at shoulder height.
- Position yourself under the bar, resting it on your upper back.
- Stand up to lift the bar off the rack and step back.
- Lower your body into a squat until your thighs are parallel to the ground.
- Push through your heels to return to standing, then sit back onto the bench.
- Repeat for the desired number of repetitions.
How to perform the Smith Squat to Bench
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Squat to Bench using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- 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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