Exercise Breakdown: Smith Machine Squats

Squats were one of Rich's favorite leg exercises. But, he had knee problems so they became hard for him to do. He simply found a great alternative - Smith Machine Squats. Whatever it takes, right? In this edition of Exercise Breakdown, we’ll look at this variation, provide a sample Rich-inspired routine, and give you 5% Nutrition supplement suggestions.

What Are Smith Machine Squats?

Simply put, Smith Machine Squats are squats performed inside a specialized machine that allows users to train safely.

What Is A Smith Machine?

The Smith Machine was originally invented by TV fitness guru Jack Lalane, and then refined by Rudy Smith. It features a barbell inside steel rails, allowing users to work out in complete safety. Another advantage of the Smith is that it stabilizes the bar, thereby directly hitting the target muscle.^(1,2)

Smith vs Barbell Squats

So how do squats done on the Smith Machine compare to normal squats? The Smith causes some controversy among purists because it takes the stabilizer muscles out of the picture. It also locks you into a precise (critics say unnatural) movement path. In contrast, a barbell squat works more muscles. Plus, it allows different movement paths. Ultimately, it’s up to you whether you use a Smith or a barbell inside of a power rack.

Muscles Worked

Smith Machine Squats directly target the quads, while the hamstrings, glutes, soleus, gastrocnemius, inner thigh, and erector spinae are stabilizers.⁽³⁾

Using It In Your Routine

Here’s an example leg workout in the style of Rich Piana.

Smith Machine Squats - 5 sets - 25, 20, 15, 12, 10 reps

You can go heavy if you prefer, but Rich went for the pump with moderate weight and higher reps.

Leg Extensions - 5 sets - 20 reps each set

Keep these light and focus on your form. Hold and squeeze at the top of every rep.

Hack Squats - 5 sets - 25, 20, 16, 12, 10, reps

If you don’t have access to a hack squat machine, you can go old school. How? By holding a barbell behind your knees and performing the exercise that way.

Lying Leg Curls - 5 sets - 30, 25, 20, 15, 12 reps

Rich always worked moderately light. For Rich, it was more about the squeeze and the pump.

Don’t Forget 5% Nutrition!

When Leg Day begins with squats of any type, you’ll need an extreme pre-workout. We have the answer - 5150 stacked with Full As F*ck. This stack provides a huge 400mg of caffeine and massive pumps. You can make it more extreme by adding Core Creatine and Bigger By The Day.

For a potent intra-workout mix up 1-2 servings of All Day You May. Freeze it Rich-style for 20-30 minutes and enjoy this refreshingly delicious amino powder! Once your last set is over, have a Real Carbs + Protein shake.

Have You Just Started Working Out? Check Out Our Code Red Series!

Are you a beginning bodybuilder? Start your exciting journey off right with our Code Red Series - we made it just for you! Stop by 5% Nutrition, check out all our deals, and stock up today!