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Squats on the multi press

While traditional barbell squats are considered a staple in leg training, there are numerous variations to tailor squats to your individual workout program. One variation is performing squats on the Smith Machine, a exercise commonly practiced in the gym if a Smith Machine is available. This allows for effective training without a partner, but the movement is constrained by guide rails, introducing some disadvantages to Smith Machine squats. In the English-speaking world, this type of training is referred to as "Squat on Smith Machine" or "Smith Machine Squat."

Further options for squats on the Smith Machine are elaborated upon in the following section on alternatives.

The muscles primarily engaged during squats on the Smith Machine include the musculus quadriceps femoris and the musculus biceps femoris, responsible for the thigh muscles. Additionally, the musculus gluteus maximus, the large gluteal muscle, is heavily activated. Secondarily, the musculus erector spinae for the lower back and the musculus adductor for the inner thigh muscles come into play. With split squats on the Smith Machine, you can specifically target and intensively train individual sides of the legs.

The execution of squats on the Smith Machine closely resembles classic squats, but specific tips for optimal body position and correct movement execution apply to both regular Smith Machine squats and split squats on the Smith Machine.

Body position

Commence in an upright position between the Smith Machine rails. Your legs should be approximately shoulder-width apart, the back straight with a natural arch in the lower region. The feet point slightly outward, aligning with the knees. Grip the barbell slightly wider than shoulder-width to avoid collisions between elbows and knees during the downward movement. Lift the barbell from the rack and position it on the upper shoulder muscles. Keep your gaze forward, and tense your abdominal muscles.

Alternatively, you can perform squats as a split variation on the Smith Machine. In this position, your legs are in a stepping stance, with the weight on the slightly bent front leg and the rear leg almost fully extended.

Movement execution

Lower your buttocks slowly towards the ground, keeping your gaze forward. While the upper body may slightly incline forward in the described starting position, a natural arch in the lower back is maintained throughout. Execute the downward movement as far as possible. Then, extend your legs to return to the starting position. When rising, lift your buttocks, straighten your upper body, and exhale. In the end position, your legs are almost fully extended.

While the classic execution of Split Squats typically excludes the Smith Machine, it is also possible to perform this variation using the Smith Machine. In this variation, you bend the front leg while guiding the back leg with the knee toward the ground. Maintain an upright upper body with the chest extended, and align your buttocks in a straight line with your body. Keep your gaze forward, ensuring that the lower back maintains a slight arch. Execute the downward movement until the knee of the trailing leg is just above the ground, and the front thigh hovers approximately parallel to the ground. Subsequently, extend your legs again for the upward movement, exhaling as you do so. Ensure that your legs are never fully extended, maintaining a slight bend.

When training with lighter weights, you can inhale deliberately during the downward movement. With heavier weights, it is advisable to take a deep breath during the standing rest phase before the downward movement to build pressure in the abdominal area and establish stability for the execution.

It is often asserted that the knees should not extend beyond the toes. However, this is not set in stone and should be determined based on individual anatomy. Find your own perfect variation.

Stressed muscles and common mistakes

In the following section, we'll shed light on the most typical sources of errors during Smith machine squats. Incorrectly fully extending the legs in the starting position can lead to injuries and compromise the effectiveness of the workout.

✅ Avoid complete leg extension: It's crucial to keep the legs slightly bent at all times to protect the knee joints. Avoid fully straightening them in the starting position.

✅ Unstable leg positioning: During Smith machine squats, the legs should maintain a high level of stability. The knees should point in the direction of the toes.

✅ Curved back: Pay attention to ensuring that your back is not curved during Smith machine squats. Instead, it should remain consistently upright, and the lower back should maintain a natural arch.

Alternatives and similar exercises to squats with the multi-press

The array of different squat variations or fitness exercises on the leg press machine is extremely diverse. Consequently, a variety of exercises is available here to introduce additional variety into your training plan.

Front squats on the multi press

Front squats on the leg press machine present a highly similar variation. However, in this case, the barbell is held in front of the body.

Sumo squats on the multi press

Another option is to practice sumo squats on the leg press machine. By adopting a wider stance, you shift the focus of the training more towards the muscles of the buttocks.

Bulgarian split squats

Training Bulgarian split squats on the leg press machine is also an option. In this squat variation, both sides of the body are trained alternately.

Calf raises on the multi press

With calf raises on the leg press machine, you can target the lower body specifically. During standing calf raises on the leg press machine, the legs are nearly fully extended, and you activate the calf muscles with minimal movement. Alternatively, calf raises on the leg press machine can also be done while sitting.

Hip thrusts on the multi press

As a versatile training device, the leg press machine also allows for the execution of hip thrusts to strengthen the hips. In addition to the leg press machine, you'll need a flat bench on which you lie down to lower and lift your hips.