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The Smith Machine knee squat is an exercise in the fitness bikini arsenal. It focuses on the gluteal muscles and minimally engages the hips. There is something similar in shaping, only without weights. The movement is popular among practitioners for aesthetics, and requires quality execution. If you do it with mistakes, you can get injured, despite the ease of the exercise itself.


  • 1 Technique of execution
    • 1.1 Initial
    • 1.2 Movement
    • 1.3 Attention
  • 2 Recommendations
  • 3 Benefits
  • 4  Недостатки
  • 5 Inclusion in the program
  • 6 Contraindications

Execution technique

The original

  • Set the bar of the simulator at a height at which it will be convenient to take off the weight if you are on your knees;
  • Lay a rug;
  • Place your knees hip-width apart and slightly wider, direct your thighs to the sides;
  • Get down on your knees;
  • Place the crossbar of the simulator in the middle of the trapezoid;
  • Tighten your back, lower your shoulder blades to your pelvis, tighten your stomach;
  • Rotate the Smith bar with your hands, and remove the weight from the stops.


  • Lower your buttocks between your shins, as if squatting from your knees;
  • Do not point your knees forward;
  • Choose a comfortable amplitude at which the ligaments do not hurt;
  • Perform a reverse movement by extending the hip joint;
  • At the top point, statically strain the buttocks, if this does not cause discomfort;
  • Do not relax your stomach throughout the exercise


  1. The knees should be slightly extended forward, and not under the bar. This will help avoid injury to the ACL;
  2. Do not direct your hips parallel to each other and forward, this position creates a dangerous load on the knee and hip joints;
  3. The abs should be kept contracted and the abdomen tucked up. Relaxing the muscles in this case does not help the process too much. On the contrary, it can cause injury;
  4. Do not relax your back, lower your head on your chest, or look at the floor.


  • There is an effective amplitude in this exercise. If you want to stick to it, lower your buttocks completely to the floor. You won’t be able to stretch a muscle if you sit on your calves. For this reason, the movement is not suitable for people with large hamstrings;
  • Feet can either be extended completely or put your foot on your toes. If you feel uncomfortable, take off your shoes, it will be easier;
  • The bar should not be placed high on the neck;
  • If there is no feeling of load, you can do a couple of approaches with a rubber shock absorber around the hips;
  • Raise from the bottom position quickly, but lowering can be made longer


  1. Allows you to practice almost without weights. Suitable for people in frankly weak physical shape, but with good flexibility;
  2. Forms the gluteal muscles without affecting the thighs;
  3. Improves mobility in the hip joint.
Delivery of TRP standards



  • Cannot be used as a muscle building exercise, as it does not allow the use of significant weights;
  • Not recommended for those with spine and joint problems;
  • Can cause ACL injury, especially if the ligaments are overloaded with a large amount of cardio, and the body as a whole is depleted by the diet;
  • Not available for bulky hamstrings or poor mobility;
  • Cannot replace basic exercises for those who are underweight;
  • Carries a high risk of injury if performed carelessly;
  • It can provoke inflammation in the hip joints, especially if the athlete performs a large amount of training load on the buttocks.

Inclusion in the program

You should not include this movement in the training process more than once a week. The reason is the increased load on the PCS. It is best to do a kneeling squat on a day when you are not squatting or pressing your legs.

Ideal – after a medium weight Romanian deadlift as 2-3 exercises. You should not perform the movement in a power mode, it is better to do with 8-12 repetitions in 3-4 approaches.

The movement should be performed alternating with a front-loading kneeling squat (holding a dumbbell on the chest). This will help keep your ACL safe from overload and diversify your training.


  • Any injuries to the ankles, feet, cruciate ligaments of the knee joint, knee caps and lower legs;
  • Inflammatory processes in the pelvic organs;
  • Poor ankle and hip mobility;
  • Pain and discomfort in the starting position;
  • Weak core m

Post Author: Inessa