I’ll admit, I’m not the biggest fan of the smith machine, but it’s a great machine, especially when it comes to progressing in strength. I’ve also found the smith machine is useful when you want to work on form and when all the squat racks are being used.
For the smith machine leg workout plan, our main target for this workout plan is the legs (quadriceps, hamstrings, glutes, and calves), but the core and back will be engaged too.
- Warm-up with two light sets of smith machine Wide Sumo Squats and do 15 – 20 reps, then move into the workout.
Smith Machine Leg Workout Plan:
4 Sets, 8 – 10 Reps
1.) Smith Machine Wide Sumo Squats
2.) Smith Machine Single Leg Good Morning (each leg)
3.) Smith Machine Curtsy Squat (8 – 10 reps each leg)
4A.) Smith Machine Front Rack Squat
SUPERSET
4B.) Smith Machine Calf Raises
5.) Smith Machine Deadlift
3 sets, 12- 15 Reps
6.) Smith Machine Hip Thrust
Exercise:
Instruction:
- Have the bar low enough to unrack from the sumo squat position.
- Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat.
- Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you).
- Place your feet out (toes pointed out) and further than shoulder-width apart.
- Unlock the bar off the rack and when you’re ready, SLOWLY start sitting back into a squat, sinking your hips to the floor, and pushing knees out.
- Squat as low as you can before exploding back up pushing through the heels and squeezing at the top.
Exercise:
2.) Smith Machine Staggered Stance Good Morning (each leg)
Instruction:
- Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat.
- Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you).
- Stand staggered, one foot under your hip and the other foot slightly behind you.
- Hold a tight arch in your back and hinge at the hips, bending forward with the weight until you feel a good stretch in the hamstring.
- Keep the arch in your back and come up to start.
- Move to the other leg after reps are completed
Exercise:
3.) Smith Machine Curtsy Squat (each leg)
Instruction:
- Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat.
- Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you).
- Unlock the bar and with one foot planted, step with the other foot behind and lower down–a curtsy.
- Push up through the heel and return to a neutral stance to repeat.
- Move to the other leg after reps are completed.
Exercise:
4A.) Smith Machine Front Rack Squat
Instruction:
- Stand in a squat stance looking at the bar, with it slightly under shoulder height.
- Raise your arms out and have the bar rest on top of your shoulders.
- Bend your arms back, gripping them with your fingers and palms facing up.
- Unlock the bar and bend at the knees, pushing your hips back, for your hips to reach parallel.
- Drive back up, extending the hips and knees squeezing at the top.
Exercise:
4B.) Smith Machine Calf Raises
Instruction:
- Get a step or block to put on the floor under the bar.
- Step up on the platform and have your heels off the platform.
- Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat.
- Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you).
- Unlock the bar, flexing your calves as you’re on your toes.
- Slowly lower your heels down and return to start.
Exercise:
5.) Smith Machine Deadlift
Instruction:
- Have the bar at hip height.
- Place your hands somewhat wider than your shoulders and on the bar with an overhand grip (palms face you).
- Keep your feet hip-width apart and slightly turned out.
- Unlock the bar and bend at the hips, keeping the bar up against your legs. Hold your chest proud and keep your head and neck in a neutral position.
- Feel the stretch in your hamstrings and go as low as you can, reaching down your shins.
- Start to push through your heels and extend your hips to return to the starting position, squeezing your glutes.
Exercise:
6.) Smith Machine Hip Thrust
Instruction:
- Get a bench (no higher than your knee), a pad for the bar, and lower the bar into a position where it will rest on your hips.
- Sit on your butt with feet out and planted on the floor while resting your shoulders on the back of the bench.
- Place the bar on your hips, lean back on the bench, and press up with your hips to unlock the weight.
*You may have to play with your feet position here, but make sure shins are verticle. - Here, your hips will be parallel, shoulders are pressed into the bench for support, neutral spine and flat torso, and tuck your chin with eyes forward.
- Squeeze your glutes and lower the bar down.
*Don’t jerk the weight up to repeat reps.