Smith machine squat form confusion

[Mertcann85]

Good evening,


I have to use smith machine for squats since my gym does not have racks. So, until 2 weeks ago everything was going fine with squatting then I came across "the correct form" of squatting at smith machine.

They advise to put your feet in front of you if you use smith machine for squats. I saw some threads about "how front" to put your feet, and I tried it, however this lead me to lose the control totally.

I mean, right now my x5 rep weight is 90 kg(I know it is a joke number to lots of people here but things finally started to get heavier as I weigh 85 kg ) and to prevent quad overload, I tried wider stance with feet in front and I am not joking, I was about to get crushed under the bar. I felt like the bar is so close to slide behind my back. Then narrow stance also did not work, and I felt like I am about to mess things up especially around my lower back.

Then I tried a shorter height bar placement, and this time it lead me to two extra moves: To raise the bar and stand, and then put my feet in front; which was already exhausting before the exercise start.

So neither I could start a lift, nor I could keep focusing the lift because of focusing on 5-6 different factors of the advised form.


Until 2 weeks ago, I was using this machine just like a normal squat, The feet under the bar. And to be honest, I never felt any difficulties or overstressing parts in my body.

My question is, will it be an open invitation to injury if I keep having the same form just like smith machine squat is a normal squat?

Because trying to put my feet in front of me, and then the bar height made me totally lost the control over the weight. And to have the proper form, if you are about to give the idea of "reducing the weight" , to be honest I felt like it will at least have to drop around %30-35 to start all over again. Dunno, maybe overreacting. However I dont wanna mess things up, since the weights finally started to become serious for me.

Thanks...

[scotpak1979]

Good evening,


I have to use smith machine for squats since my gym does not have racks. So, until 2 weeks ago everything was going fine with squatting then I came across "the correct form" of squatting at smith machine.

They advise to put your feet in front of you if you use smith machine for squats. I saw some threads about "how front" to put your feet, and I tried it, however this lead me to lose the control totally.

I mean, right now my x5 rep weight is 90 kg(I know it is a joke number to lots of people here but things finally started to get heavier as I weigh 85 kg ) and to prevent quad overload, I tried wider stance with feet in front and I am not joking, I was about to get crushed under the bar. I felt like the bar is so close to slide behind my back. Then narrow stance also did not work, and I felt like I am about to mess things up especially around my lower back.

Then I tried a shorter height bar placement, and this time it lead me to two extra moves: To raise the bar and stand, and then put my feet in front; which was already exhausting before the exercise start.

So neither I could start a lift, nor I could keep focusing the lift because of focusing on 5-6 different factors of the advised form.


Until 2 weeks ago, I was using this machine just like a normal squat, The feet under the bar. And to be honest, I never felt any difficulties or overstressing parts in my body.

My question is, will it be an open invitation to injury if I keep having the same form just like smith machine squat is a normal squat?

Because trying to put my feet in front of me, and then the bar height made me totally lost the control over the weight. And to have the proper form, if you are about to give the idea of "reducing the weight" , to be honest I felt like it will at least have to drop around %30-35 to start all over again. Dunno, maybe overreacting. However I dont wanna mess things up, since the weights finally started to become serious for me.

Thanks...

If you want to get stronger on your squats and you have no choice but to use the Smith Machine, I would stop doing this silly variation where your feet are ahead of you. I would imagine this hits your hams and glutes more.

Just do a simple high bar squat. Bar should be on your traps. Have a shoulder width foot stance. Toes pointed slighty out. And just squat straight down, preferably below parallel. The bar should be directly over the middle of your feet.

[DuracellBunny]

It will vary slightly depending on the plane the bar moves in; whether it is vertical or diagonal. On a smith, you can do something resembling a normal squat, something resembling a hack squat and anything in between (depending on how forward you place your feet).

One thing that I would recommend if using a smith, is to bury the depth. Get down until your butt is a couple of inches off the floor.

[Mertcann85]

Ohhh, relief

Thank you both.

[x-trainer ben]

One other method is to use **no weight** and figure out what is the most comfortable way for YOU to do the movement. Once you learn this, add 10's to the bar and continue the "day of learning" so that your next visit you have solved the problem. That is how i learned in college.

[Most Muscular]

If you don't put your feet out in front of you you may find your knees progressing ahead of your toes as you go down. This puts a lot of pressure on your knees. When using a Smith machine or a leg press make sure to place your feet in a position where your knees do not protrude out beyond your knees as you lower the weight.

[GRob65]

When you set up under the bar place your heels so that they are under the bar this will put you in a straight line. When you squat down move your glutes back.

[Juggertha]

Lets remember that we are all built differently. Different ratios in mechanics.

What are ya trying to do, and how effective have you been so far?

[Billy_Biceps]

I like my feet out front. As long as your knees aren't more than an inch or so in front of your knees at the bottom I'd say your fine.

[JohnSmeton]

Lets remember that we are all built differently. Different ratios in mechanics.

This is one of the greatest points in here. Some people mechanically it works awesome for and other not so much.

I like my feet out front. As long as your knees aren't more than an inch or so in front of your knees at the bottom I'd say your fine.

Finding a good position for yourself is important

I like barbell squats , hacks, and leg press better. That said, I did them last week just for variety and a change, I was doing lower volume workouts as I was sick (but okay enough to workout with less volume and intensity) and decided to throw this in there

[Dutchman]

On the Smith machine, I always keep my feet an inch or two in front of the bar. I don't set up any chocks, I just take it down to the floor, sort of ATG, until I hear it click at the bottom. As a result I get tons of comments about my good form. My best this year was 3 X 5 @ 240 (bar = 10 lbs). That's enough to build and maintain strong legs.

[Mertcann85]

Thank you all for your time. Gonna keep all these in my mind.

"Finding a good position for yourself is important" is the key factor I presume.

Cheers