Exercises

14 Smith Machine Leg Exercises to Build Legs . Female smith machine workouts

The Smith machine is a versatile piece of equipment at the gym, and it can be used for a variety of exercises.

Leg exercises on smith machine.

In this blog post, we will focus on Leg exercises on smith machine. These exercises are effective at toning your legs and reducing fat in this area. If you are looking to add some new exercises to your routine, give these a try!

What exactly is the Smith Machine?

The Smith Machine is a weight machine used for various exercises, including leg exercises. It consists of a barbell that is fixed within steel rails, allowing only vertical or nearly-vertical movement.

What exactly is the Smith Machine

This limits the range of motion and makes the machine ideal for bodybuilders and powerlifters who are looking to increase their strength without injuring themselves.

Leg Exercises on the Smith Machine for MASS

Leg Exercises on the Smith Machine for MASS

The Smith Machine can be a great tool for building massive legs. Here are 5 of the best leg exercises that you can do on the Smith Machine:

Back Squat with Smith Machine

The Smith Machine back squat is a variation of the traditional back squat. This exercise is performed by placing the barbell on your back and squatting down until your thighs are parallel to the ground.

Muscles Activated

Muscles Activated Back Squat with Smith Machine: Quadriceps, Hamstrings, Glutes

Movement Suggestions

-Start by standing with the barbell on your upper-back and your feet hip-width apart.

-Keeping your chest up and your core engaged, squat down until your thighs are parallel to the ground.

-Pause for a count of 2 and then press through your heels to return to the starting position.

-Repeat for the desired number of reps.

Guidelines for Sets, Reps, and Intensity

-Beginners: 2-3 sets of 12-15 reps

-Intermediate lifters: 3-4 sets of 10-12 reps

-Advanced lifters: 4+ sets of 8-10 reps

Front Squat on Smith Machine

The front squat is a great exercise for your legs, and can be done on a Smith machine.

Muscles Activated

The front squat activates the following muscles:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Erector spinae
  • Posterior deltoids
  • Trapezius
  • Forearms

Movement Suggestions

1. Position the Smith machine bar at waist height.

2. Step under the bar and place the back of your shoulders (slightly below the neck) against it.

3. Grab the bar with your hands shoulder-width apart, palms facing forward, and lift it off the supports.

4. Step backward until your legs are straight and the knees locked. This will be your starting position.

5.Keeping your head up at all times, begin to lower the bar by bending at the knees and hips, sitting back with your weight on your heels.

6. Continue down until the angle between your upper leg and calves becomes less than 90 degrees; a deeper squat will place greater emphasis on quadriceps development.

Guidelines for Sets, Reps, and Intensity

The front squat can be done for moderate to high reps, anywhere from 6-12 reps per set. If you are new to the exercise, start with lighter weights and work your way up. As you become more comfortable with the movement, you can increase the weight.

Split Squats on the Smith Machine

Split Squats on the Smith Machine

The split squat is a great exercise for your legs, and can be done on a Smith machine.

Muscles Activated

The split squat activates the following muscles:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Erector spinae

Movement Suggestions

1. Position the Smith machine bar at waist height.

2. Step under the bar and place the back of your shoulders (slightly below the neck) against it.

3. Grab the bar with your hands shoulder-width apart, palms facing forward, and lift it off the supports.

4. Step backward until your legs are straight and the knees locked. This will be your starting position.

5.Keeping your head up at all times, begin to lower the bar by bending at the knees and hips, sitting back with your weight on your heels.

6. Continue down until the angle between your upper leg and calves becomes less than 90 degrees; a deeper squat will place greater emphasis on quadriceps development.

7. Once you reach the bottom of the movement, press through the heel of your front foot to return to the starting position.

Guidelines for Sets, Reps, and Intensity

The split squat can be done for moderate to high reps, anywhere from 6-12 reps per set.

Romanian Deadlift by Smith Machine

The Romanian deadlift is a great exercise for your legs and can be done on a Smith machine.

Muscles Activated

Romanian Deadlift with Smith Machine: Quadriceps, Hamstrings, Glutes, Erector Spinae

Movement Suggestions

-Place the barbell in the Smith machine and set it at about knee height.

-Step under the bar and place your feet hip-width apart.

-Grab the bar with an overhand grip, hands shoulder-width apart, and lift it off the supports. This will be your starting position.

-Keeping your back straight and your core engaged, bend at the hips and lower the bar until it is just below your knees.

-Pause for a moment, and then raise the bar back to the starting position.

Guidelines for Sets, Reps, and Intensity

The Romanian deadlift can be done for moderate to high reps, anywhere from 6-12 reps per set. If you are new to the exercise, start with lighter weights and work your way up. As you become more comfortable with the movement, you can increase the weight.

Hip Thrusts by Smith Machine

Hip Thrusts by Smith Machine

The Smith machine is a weight machine used in many commercial gyms. It consists of a barbell that is fixed on rails, allowing only vertical or near-vertical movement.

This can be useful for leg exercises such as the hip thrust, as it eliminates the need for a spotter.

Muscles Activated

Muscles Activated: Glutes, hamstrings, and lower back.

Movement Suggestions

1. Position the Smith machine bar at hip-level.

2. Lie flat on your back with your feet flat on the ground and shoulder-width apart, and place your upper back and shoulders on a bench.

3. Place your heels on top of a weight plate or other raised surface for added support.

4. Brace your core and squeeze your glutes as you drive your hips up until your thighs and torso are in line with each other.

5. Hold for a second, then slowly return to the starting position.

6. Repeat for the desired number of repetitions.

Squat hack

The squat hack is a great way to get more out of your squats on the Smith machine.

By placing your feet in a wider than shoulder-width stance and keeping your chest up, you can really focus on activating your glutes and hamstrings. This will not only help you build a bigger, stronger lower body, but it will also help improve your overall squatting technique.

Lunge

Lunges are a great way to build lower body strength and can be done on the Smith machine as well.

To perform a lunge, step one leg forward and lower your body down until both knees are at 90-degree angles. Keep your chest up and make sure your front knee doesn’t go past your toes. Drive through your heels to push yourself back up to the starting position.

Raise the calf

Raise the calf

This is a great exercise to build up your calf muscles.

To perform the raise, simply place your feet shoulder-width apart and press down on the Smith machine bar until your legs are straight. From here, raise your heels so you’re standing on your toes and hold the contraction for a second before lowering back down.

Squat Sissy

The squat sissy is a great exercise for targeting your quads.

To perform the exercise, place your feet shoulder-width apart and squat down until your thighs are parallel to the ground. From here, press through your heels to stand back up. As you’re standing up, raise your knees up to your chest and squeeze your quads. Lower your legs back down to the starting position and repeat.

Leg press

The leg press is a great exercise for building strength in your quads, hamstrings, and glutes.

To perform the leg press, simply sit down in the leg press machine and place your feet shoulder-width apart on the foot plate. Press down with your legs to move the weight up. Reverse the motion and press the weight back up to the starting position.

Squat Zercher

The squat Zercher is a great exercise for targeting your quads, glutes, and hamstrings.

To perform the exercise, place your feet shoulder-width apart and squat down until your thighs are parallel to the ground. From here, press through your heels to stand back up.

As you’re standing up, raise your knees up to your chest and squeeze your quads. Lower your legs back down to the starting position and repeat.

Plié Squat/Sumo

Plié Squat/Sumo

The Plié Squat/Sumo squat is a great exercise for targeting your inner and outer thighs.

To perform the exercise, start by placing your feet wider than shoulder-width apart and turning your toes out. Squat down until your thighs are parallel to the ground and press back up to the starting position.

Iso Hold with Curtsy Lunge

The Iso Hold with Curtsy Lunge is a great exercise for targeting your glutes, hamstrings, and quads.

To perform the exercise, start by holding onto the Smith machine bar and stepping one leg back into a lunge position. Lower your body down until both legs are at 90-degree angles and hold for a second. From here, press through your heels to stand back up and repeat on the other side.

Kickback Glute Bridge

The Kickback Glute Bridge is a great exercise for targeting your glutes.

To perform the exercise, start by lying on your back with your feet flat on the ground and your knees bent. Place your heels on top of a stability ball. From here, press through your heels to raise your hips up off the ground and squeeze your glutes at the top of the contraction. Reverse the motion and press the stability ball away from your glutes to return to the starting position.

Leg Day Workout on the Smith Machine

Leg Day Workout on the Smith Machine

Here is a leg workout that you can do on the Smith machine:

Workout 1: general bulk

3 sets of 12 reps

Workout 2: focuses on the quadriceps

3 sets of 10 reps

Workout 3: focuses on the hamstrings

3 sets of 10 reps

1 set of 12-15 reps

Female smith machine workouts

Female smith machine workouts

Here are two great leg workouts that you can do on the Smith machine:

Workout 1:

3 sets of 12 reps of each exercise

-Squats

-Lunges

-Leg Press

-Kickbacks

Workout 2:

4 sets of 10 reps of each exercise

-Squats

-Deadlifts

-Calf Raises

-Lunges

More Leg Workout Articles

If you’re looking for more leg workouts, check out these articles:

-The Best Leg Workout for Mass

-The Best Leg Exercises for Bad Knees

-3 Day Lower Body Workout for Beginners

-5 Leg Exercises for More Explosive Speed

What’s the judgement on leg workouts with the Smith machine?

What’s the judgement on leg workouts with the Smith machine?

The Smith machine can be a helpful tool for leg exercises, especially if you’re trying to build lower body strength. However, some people may find that it takes away from the stability of traditional free weight exercises.

Additionally, because the machine limits your range of motion, it’s important to focus on proper form and technique to avoid injury. If you have any concerns, it’s always best to consult with a certified personal trainer or doctor before starting any new workout routine.

F.A.Q leg exercises on smith machine:

Can you use a Smith machine for leg press?

The Smith machine leg press is a leg press variant and workout that focuses on leg muscles. The Smith machine leg press will target your quadriceps in particular, but it will also indirectly target your glutes, hamstrings, and calves.

Can you build legs with Smith machine squats?

Your quadriceps, hamstrings, and glutes will all grow stronger if you do Smith machine squats. Period. Because the patterning is close enough, Smith machine squats will transfer to normal barbell squats.

And I’ve seen a lot of folks do it anecdotally.

Is squatting on a Smith machine better?

When 32 trained lifters assessed their one-rep max for the Smith machine squat, they were around 5% stronger than the free-weight squat, according to Drake University researchers.

How do you hit the quads on a Smith machine?

To target more quadriceps, stand approximately 12″ in front of the bar with your feet forwards.

When you squat with this foot placement, your back remains upright. In addition, your back is upright and your knees bend more than your hips.

Conclusion:

As you can see, there are many benefits to adding leg exercises on the smith machine to your workout routine.

These exercises will help you tone your legs and improve your overall fitness level. Be sure to add these exercises to your next workout!

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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