Smith Leg Machine Workout

Benefits of Smith Machine:

A Smith Machine Leg Workout has many potential benefits. Below are some of the most common reasons why you should use Smith Machine during leg workouts.

• Increase Muscle Isolation:

Smith Machines are great for targeting specific muscles like the quads, hamstrings, and glutes. The adjustable bar allows you to customize your angle and body position, which will help you focus on specific muscles. Furthermore, you don’t have to worry about stabilization because of the machine, which provides extra support and lets you concentrate on muscle isolation.

This is why even pro bodybuilders use the Smith Machine for their leg workouts.

• You Do Not Need A Spotter:

The bottom of every Smith Machine has a catch system. This catch system acts as a sort of replacement for a spotter.

Basically, you can rerack the weight at any moment using the available hooks.

• Experienced Lifters Can Lift More:

Smith Machines remove much of the need to stabilize. For experienced lifters, this means more weight and/or volume, and therefore, more significant gains.

• Reduced Chance Of Injury:

The use of lifters who are able to focus on proper form and the use of a catch system can help reduce your risk of injury. However, this does not guarantee that you will never be hurt while lifting; just as with any exercise, correct form and technique must still be utilized to minimize the chance of injury.

Below are the videos about leg exercises that can be done with Smith Machine to build leg strength, increase muscles & enhance fitness.

Here are the videos from coaches that show the best exercise with the Smith Machine for your legs:

1. Smith Machine: Squat by @coachmstafa

Squats on a smith machine help to improve posture and keeps your core muscles engaged to give you better balance during your squats.

An advantage of the smith machine squat is it allows you to shift the placement of your feet further forward than usual, resulting in a greater focus on the glutes and hamstrings rather than mainly working the quadriceps.

Muscles Worked:

Primary: Quadriceps, Gluteals

Secondary: Hamstrings, Adductors, Spinal Erectors, Abs

2. Smith Machine: Deadlift by @valeriyprotrainer5618

 If you want a leg exercise utilizing the smith machine that will increase muscle mass and strength, a great starting point is the stiff leg smith deadlift.

It is a variation of the deadlift and an exercise used primarily to target the muscles of the hamstrings and gluteals.

Muscles Worked:

Primary: Hamstring, Gluteals.

Secondary: Spinal Erectors, Quadriceps

3. Smith Machine: Leg Press by @ErinWischmann

The Smith machine Leg Press is an alternative option if you don’t have access to a leg press machine. The Smith machine leg press utilizes a more vertical pressing motion than the traditional 45-degree leg press.

Muscles Worked:

Primary: Quadriceps.

Secondary: Gluteals, Hamstrings, Adductors

4. Smith Machine: Lunge by @TrainerJohnny

The Smith Machine Lunge is a great exercise for building and strengthening leg muscles without putting too much strain on the knees. The Smith Machine Lunge primarily works the quadriceps, but depending on your stance, your glutes and hamstrings can also be targeted.

Muscles Worked:

Primary: Quadriceps

Secondary: Gluteals, Hamstrings, Adductors

5. Smith Machine: Reverse Lunge by @prepcoachuk

Smith Reverse Lunges are an excellent leg exercise to build thigh muscles and glutes. Along with squats, reverse lunges are highly recommended to build your butt muscles.

It is great for developing balance, coordination, and unilateral lower-body strength. Start light until you learn balance.

Muscles Worked:

Primary: Quadriceps

Secondary: Gluteals, Hamstrings, Adductors

6. Smith Machine: Step Up by @TheSculptedVegan

Smith machine step-ups can be a great exercise for building lower body strength and power, targeting the quadriceps, calves, glutes, and hip flexors.

However, the setup for Smith machine step-ups can be quite tricky. You’ve got to get the bench position just right and then line your shoulders up perfectly with the barbell—It’s just cumbersome.

Muscles Worked:

Primary: Quads, Glutes

Secondary: Hamstrings, Calves, Lower Back, Abs

7. Smith Machine: Hip Thrust by @Courtneyofitness

The hip thrust is often used to target the glutes and hamstrings in order to build muscle and increase strength. However, using the Smith machine to lift heavier weights has been shown to be a more effective way to target the glutes, offering improved motion range and greater tension which leads to a much more thorough workout.

Muscles Worked:

Primary: Glute

Secondary: Quadriceps, Hamstrings

8. Smith Machine: Donkey Kick Up by @gains_withlucy

Smith kickback, otherwise known as Smith machine kneeling rear kick, is a great exercise to target and tone your glutes. As a single-movement exercise, it helps to improve your balance and strength, while providing you with the toned look you want. It specifically focuses on the glutes and hamstring muscles.

Muscles Worked:

Primary: Glute

Secondary: Quads, Hamstrings

9. Smith Machine: Bulgarian Split Squat by @RCAfitness

The Smith Bulgarian split squat is also known as the single-leg smith split squat.

It is an effective auxiliary exercise for improving your squat and lunge. It is also great for enhancing your balance and developing unilateral functional strength.

Muscles Worked:

Primary: Quadriceps

Secondary: Gluteals, Hamstrings, Adductors

10. Smith Machine: Calf Raise by @RussellPersonalTraining

The smith standing calf raise is a great way to target the muscles in your lower legs – like the gastrocnemius or your upper calf muscles. It is often done with moderate to high reps – for example, 12-20 repetitions per set or even more. Adding this calf exercise to your smith machine leg workout will be a great way to strengthen your lower body.

Muscles Worked:

Primary: Gastrocnemius

Secondary: Soleus