Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Narrow Smith Machine Squat Instructions

  1. Set up for the narrow stance smith machine squat by setting the bar to around shoulder height and loading the weight you want to use.
  2. Stand under the bar with your legs in a narrow stance (feet around 3-6 inches apart).
  3. Grasp the bar with a wide grip and position the center of the bar on top of the muscles on your back. The bar should not sit on your neck. 
  4. Keeping your back straight and your eyes facing forwards, take the weight off the rack. Take a slight step forward.
  5. With your back straight and your eyes facing forward, slowly squat down until your thighs are parallel to the floor.
  6. Push up through your heel and raise the bar back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  • It's important that you keep a straight back when you squat! You can ensure your back is straight by keeping your eyes facing forward, chest out, and shoulder blades back. Keep your core muscles tensed throughout the movement to help hold your back in place.
  • Always push up through your heels. Curling up your toes can help you get the technique right.
  • Using squats to their full potential requires squatting down at least until your thighs are around parallel to the floor.
  • Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.