12 Best Smith Machine Leg Exercises + Workouts

The Smith machine is an incredibly effective tool for building the body of your dreams. It was invented in the 1950s by golden-era fitness guru Jack LaLanne. However, engineer Paul Martin modified the original design for gym owner Rudy Smith, which is where the Smith machine gets its name.

The fixed bar trajectory and locking mechanism of the Smith machine barbell allow you to go heavy on leg exercises, making the exercise equipment incredibly safe, especially when training alone. 

With my extensive 35-year experience as a personal trainer, I incorporate Smith machine exercises into my clients’ programs, helping them reach their lower body training goals effectively and safely. 

In this article, I reveal the 12 most effective leg exercises and workouts you can do with this gym staple.

12 Best Smith Machine Leg Exercises

You can use a Smith machine to train pretty much any muscle group, but they’re especially good for leg training. With no fear of getting crushed under a heavy bar and no balance issues, you can push your legs to their limit.

Here are 12 of the best Smith machine leg exercises:

• Smith machine squat
• Smith machine hack squat
• Smith machine split squat
• Smith machine reverse lunge
• Smith machine good morning
• Smith machine Romanian deadlift
• Smith machine donkey kick
• Smith machine hip thrust
• Smith machine deadlift
• Smith machine pistol squat
• Smith machine sissy squat
• Smith machine vertical leg press

1. Smith machine squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith machine	Quadriceps, gluteus maximus, hamstrings, core

The barbell back squat is the king of exercises, but it can also be dangerous. Getting stuck at the bottom of a conventional squat with a heavy barbell on your back is no laughing matter. Some people also find the movement awkward and hard to master. Smith machine squats are much more forgiving and easier to learn and master.

“Consciously drive your knees outwards as you ascend,” says Saini. It helps better engage your glutes and hamstrings more effectively, leading to greater power and muscle stimulation.

Steps:

1. Adjust the barbell to shoulder height.
2. Duck under the bar so it’s resting across your upper back. Then, grab the bar with your hands slightly outside shoulder-width.
3. Stand with your feet about hip-width apart, toes turned slightly outward. Your feet should be slightly in front of your hips.
4. Brace your abs and unrack the weight.
5. Bend your knees and squat down until your thighs are at least parallel to the floor. Keep your heels pressed into the floor and your lower back straight.
6. Drive your feet into the floor, stand back up, and repeat.

Difficulty	Progression	Regression
Beginner	Pause squats	Bodyweight squat, box squat

2. Smith machine hack squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith machine	Quadriceps (emphasis), gluteus maximus, hamstrings

Hack squats are a popular exercise. The position of your feet and the angle of your torso means that hack squats are more quads-centric than regular squats. However, you will need a hack squat machine to do this exercise.

No hack squat? No problem! You can replicate this exercise using your trusty Smith machine.

Saini recommends wearing a weightlifting belt while performing this exercise. Take a deep breath and push against the belt for better stability.

Steps:

1. Position the bar across your traps.
2. Move your feet forward, so they’re extended in front of you. Ensure your hips remain below your shoulders and your body is upright. Your feet should be about hip-width apart.
3. Flex your knees and squat down until your thighs are parallel to the floor. Do not allow your lower back to round or your hips to move forward or backward.
4. Stand back up and repeat.

Difficulty	Progression	Regression
Beginner	Single-leg hack squat	Leg press, goblet squat

3. Smith machine split squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12 (each leg)	Smith machine	Quadriceps, gluteus maximus, hamstrings, core (balance)

Split squats allow you to emphasize one leg at a time. This can be useful for fixing left-to-right strength and size imbalances. However, doing split squats in a Smith machine means that balancing is easy, so you can focus more on the muscles you want to develop and less on controlling the weight.

Saini suggests leaning your torso forward during the descent to emphasize the rear leg’s hip flexor stretch. It also improves your range of motion (ROM), boosting muscle activation in both legs.

Steps:

1. Rest the bar across your upper back. Stand with your feet together and your core braced.
2. Move your front foot forward and your rear leg back so you are in a split stance. The weight should be directly over your hips.
3. Bend your legs and lower your rear knee to just above the floor. Keep your front shin vertical and your knee behind your toes.
4. Stand back up and repeat.
5. Rest a moment and then switch legs. Do the same number of reps on both sides.

Coach Tips:

• Use a shorter stance to emphasize your quadriceps or a longer stance to hit your glutes more.
• You can also do this exercise with your rear foot elevated, i.e., Bulgarian Smith machine split squats, like this:

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Difficulty	Progression	Regression
Intermediate	Bulgarian split squat	Static lunge, step-up

4. Smith machine reverse lunge

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12 (each leg)	Smith machine	Quadriceps, gluteus maximus, hamstrings

Lunges are one of the best lower body exercises you can do. With lunges, you work one leg at a time, which is a convenient way to spot and fix strength and muscle imbalances. There are many different lunges to choose from, including forward, lateral, and walking.

Smith machine reverse lunges are an excellent exercise. Like all lunges, they work your quads, but this variation is especially challenging for your glutes and hamstrings. It’s also very knee-friendly.

Steps:

1. With a Smith machine barbell on your shoulders, stand with your feet together and your core braced.
2. Take a large step back and place the ball of your foot on the floor.
3. Bend both legs and descend until your rear knee is an inch above the floor.
4. Stand up and bring your feet back together.
5. Step back with your other leg and repeat.
6. Alternate legs for the duration of your set.

Difficulty	Progression	Regression
Beginner	Deficit reverse lunge	Stationary lunge, step-back

5. Smith machine good morning

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith machine	Hamstrings (emphasis), gluteus maximus, erector spinae

Good mornings are pretty brutal, especially when you do it with a barbell. Smith machine good mornings are safer and more comfortable than regular good mornings and potentially more effective.

“Adjust the Smith machine’s safety pins to waist height while performing this exercise,” says Saini. It makes the exercise safer and gives you the confidence to lift a little heavier.

Steps:

1. With a Smith machine bar on your shoulders, grab it with a shoulder-wide grip
2. Bend your knees slightly, but then keep them rigid throughout your set.
3. Push your hips backward and lean forward as far as possible without rounding your lower back.
4. Drive your hips forward, stand back up, and repeat.

Difficulty	Progression	Regression
Intermediate	Barbell good mornings	Hip hinge with resistance band

6. Smith machine Romanian deadlift

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith machine	Hamstrings (emphasis), gluteus maximus, erector spinae

While there is no denying the effectiveness of the good morning exercise, it can be hard on your lower back. Resting the bar on your shoulders means there is a long lever, and you may feel it more in your lumbar spine than your glutes and hammies. Smith machine Romanian deadlifts are relatively lower back-friendly, and you’ll probably feel it more in your muscles and less in your spine.

Saini suggests keeping the bar as close to your body throughout the ROM as possible to maximize target muscle loading and minimize lower back strain.

Steps:

1. Set the bar on your Smith machine to around mid-thigh height. Stand with your feet about shoulder to hip-width apart, knees slightly bent. Hold the bar with an overhand, shoulder-width grip.
2. Unrack the bar, brace your core and pull your shoulders down and back.
3. Keeping your arms straight, push your butt back, hinge forward from the hips, and lower the bar down the front of your legs. Descend as far as possible without rounding your lower back.
4. Drive your hips forward, stand back up, and repeat.

Difficulty	Progression	Regression
Beginner	Deficit RDL	Hip hinge with resistance band

7. Smith machine donkey kick

Sets & Reps	Equipment Needed	Target Muscles
3 x 12-15 (each leg)	Smith machine	Gluteus maximus (emphasis), hamstrings

Most Smith machine exercises are compound, meaning they involve several joints and muscles working together. Smith machine donkey kicks are more of an isolation exercise, mainly targeting your glutes. The hamstrings are also involved, but you should feel this exercise mostly in your butt.

“Flex your foot (point your toes) as you kick back to significantly increase gluteus medius activation and achieve better hip stability and a rounder, firmer backside,” says Saini.

Steps:

1. Kneel on all fours beneath the Smith machine bar. Brace your abs.
2. Bend one leg and place the underside of your foot against the bottom of the bar.
3. Drive your foot up and lift the bar, taking care not to hyperextend your lumbar spine or twist your hips.
4. Lower the weight and repeat.
5. Switch legs and do the same number of reps on the other side.

Difficulty	Progression	Regression
Beginner	Resistance band donkey kick	Bodyweight donkey kick, glute bridge

8. Smith machine hip thrust

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith machine, bench	Gluteus maximus (emphasis), hamstrings

The barbell hip thrust is one of the best ways to isolate your glutes. This popular exercise is usually done with an Olympic barbell but actually works even better with a Smith machine. Use this exercise to build rock-hard, superhero glutes while being kind to your lower back.

Pause at the top of your ROM and contract your glutes to maximize target muscle stimulation, advises Saini.

Steps:

1. Place a bench lengthways across a Smith machine.
2. Sit with your back against the bench, legs bent, and feet flat. Lower the Smith machine barbell across your hips.
3. Drive your feet into the floor and lift your hips up, so they form a straight line with your knees and shoulders.
4. Lower your butt back down to the floor and repeat.

Difficulty	Progression	Regression
Beginner	Single-leg hip thrust	Glute bridge, hip thrust with bodyweight

9. Smith machine deadlift

Sets & Reps	Equipment Needed	Target Muscles
3 x 6-8	Smith machine	Hamstrings, gluteus maximus, erector spinae, trapezius

Some people prefer a Smith machine over an Olympic barbell for deadlifts, as they are a little more lower back-friendly than conventional deadlifts, and you’ll probably feel them more in your glutes and hamstrings, too.

“Drive your heels into the floor for better glute recruitment,” urges Saini.

Steps:

1. Set your Smith machine bar to its lowest position.
2. Stand behind it, so your shins are about one inch away. Your feet should be between hip and shoulder-width apart.
3. Lean forward and grip the bar with an overhand or mixed shoulder-width grip.
4. Lift your chest, lower your hips, pull your shoulders down and back, and brace your core.
5. Keeping your arms straight, drive your feet into the floor, push your hips forward, and stand up straight.
6. Lower the weight back down and repeat.

Difficulty	Progression	Regression
Advanced	Conventional deadlift	Romanian deadlift, rack pull

10. Smith machine pistol squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 5-8 (each leg)	Smith machine	Quadriceps (emphasis), gluteus maximus, hamstrings, core (balance)

Pistol squats are a popular bodyweight unilateral leg exercise, but boy, are they tough! Doing pistols requires strength, flexibility, and plenty of balance, which is why so few people can do them. Using a Smith machine makes pistols much more accessible as they remove the balance demand of this exercise.

Saini recommends keeping your gaze slightly elevated throughout the movement for better stability and balance.

Steps:

1. With the Smith machine bar placed across your traps, grab it with a shoulder-wide grip.
2. Shift your weight over onto one leg.
3. Extending your supporting leg out in front of you, bend your other knee and descend as deeply as possible. Keep your torso upright throughout.
4. Drive your foot into the floor and stand up.
5. Reset your core and repeat.
6. Rest a moment, switch legs, and then do the same number of reps on the other side.

Difficulty	Progression	Regression
Advanced	Assisted pistol squat	Bulgarian split squat, step-up

11. Smith machine sissy squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15	Smith machine	Quadriceps (emphasis)

Sissy squats are an old-school bodybuilding leg exercise. They can be done with just body weight for resistance, but some people also like to do them with weights. A Smith machine is a great way to overload your muscles while making balance less of an ordeal. This leaves you free to hammer your quadriceps into submission. There is nothing sissy about sissy squats!

“During the lowering phase, lean your torso back for a deeper quad stretch,” Saini says. “Hold the bottom position for a second to maximize target muscle stimulation in the lengthened position.”

Steps:

1. Stand with a Smith machine bar on your shoulders.
2. Bring your feet in so they’re together and directly under your hips.
3. Bend your legs and push your knees and hips forward. Try to lower your knees to the floor in front of you.
4. Drive the balls of your feet into the floor and stand back up.

Difficulty	Progression	Regression
Advanced	Unassisted sissy squat	Wall sit, leg extension

12. Smith machine vertical leg press

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith machine	Quadriceps (emphasis), gluteus maximus, hamstrings

The Smith machine vertical leg press is a very old-school exercise. It’s how golden-era bodybuilders did leg presses before the angled sled-type leg press was invented. Despite being pretty old-fashioned, Smith machine leg presses are still an effective exercise, but they must be performed carefully.

Steps:

1. Set your Smith machine bar to around hip height. Place the bar on the safety catches, ensuring it’s rotated, so the hooks are not engaged.
2. Lie on your back so your hips are directly below the bar.
3. Push the soles of your feet against the underside of the bar, about shoulder to hip-width apart. Brace your core.
4. Without rounding your lower back, push the bar up until your legs are straight but not locked.
5. Lower the bar back down to the stoppers and repeat.

Difficulty	Progression	Regression
Beginner	Single-leg leg press	Leg press, goblet squat

3 Smith Machine Leg Workouts to Try

Here are three Smith machine-only leg workouts to try:

Workout 1

#	Exercise	Sets	Reps	Recovery
1	Smith machine squat	3	6-8	2 minutes
2	Smith machine Romanian deadlift	3	6-8	2 minutes
3	Smith machine reverse lunge	3	8-12 per leg	90 seconds
4	Smith machine hip thrust	3	12-15	60 seconds
5	Smith machine vertical leg press	3	12-15	60 seconds

Workout 2

#	Exercise	Sets	Reps	Recovery
1	Smith machine pistol squat	4	6-8 per leg	2 minutes
2	Smith machine good morning	4	12-15	60 seconds
3	Smith machine sissy squat	4	12-15	60 seconds
4	Smith machine deadlift	4	6-8	2 minutes

Workout 3

#	Exercise	Sets	Reps	Recovery
1	Smith machine donkey kick	2	8-12 per leg	90 seconds
2	Smith machine reverse lunge	2	8-12 per leg	90 seconds
3	Smith machine hack squat	2	12-15	60 seconds
4	Smith machine hip thrust	2	12-15	60 seconds
5	Smith machine split squat	2	8-12 per leg	90 seconds

More on Smith Machine: 

• Smith Machine vs. Free Weight Power Rack
• How Much Does a Smith Machine Bar Weigh?
• The 18 Best Smith Machine Exercises

FAQs

1. Are Smith machine leg exercises safe?

Some people believe that Smith machine leg exercises are more dangerous than their free-weight counterparts. This is not necessarily the case. In fact, in many instances, Smith machine leg exercises are safer because there is less danger of getting pinned under a heavy bar, and you’re less likely to lose your balance or lose control of the weight.

Simply put, Smith machine exercises are probably no more dangerous and are in some ways safer than most free-weight leg exercises.

2. How much does the bar on a Smith machine weigh?

Olympic weightlifting bars weigh a standard 20 kilograms or 45 pounds. This makes it easy to work out how much weight you are lifting, even if you are training in a new gym. Unfortunately, there is no such standardized weight for Smith machine bars, and they can weigh from as little as 15 pounds to over 50. Also, some machines have counterweights and angled guide rods, both of which affect the weight of the bar.

Because of this, it’s impossible to say how much the Smith machine bar at your gym weighs. However, there are several ways you can determine this information for yourself.

Read more about this topic in our in-depth article.

3. Are Smith machine leg exercises good for building muscle?

There are some excellent muscle-building Smith machine leg exercises that bodybuilders rely on to build their massive quads, glutes, and hamstrings. For safety, many bodybuilders actually prefer Smith machine squats, lunges, split squats, good mornings, etc., over their free-weight equivalents.

A smith machine allows you to train to failure in relative safety and leaves you free to focus on your mind-muscle connection as the weights balance themselves.

Bodybuilders have been using the Smith machine for over half a century, which strongly suggests it’s an effective way to build muscle.

Closing Thoughts

Barbell back squats might be the crowned king of exercises, but that doesn’t mean they’re the only or even the best way to build an impressive set of wheels. Smith machine leg exercises can be every bit as effective and, for hypertrophy training, offer several advantages over barbells and dumbbells.

For starters, Smith machine leg exercises make it much easier to focus all your attention on the muscles you’re training. Balance is also a non-issue, and you can train to failure in relative safety. Plus, there are lots of different exercises to choose from, so your workouts need never be boring.

Are Smith machine exercises as functional as their freeweight counterparts? Probably not. But unless you are an athlete, functionality isn’t really much of a concern.

Like dumbbells, kettlebells, and resistance bands, Smith machines are merely tools we can utilize to build muscle and get stronger. So, use the Smith machine or don’t — it’s up to you!

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