Athletic Culture

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How many exercises can you really do on the Smith machine? 👀

We create educational posts like this to give you a little inspiration for your next workout, or hopefully help anyone who might be feeling a little stuck in the gym.

So, we’ve put together some of our favourite Smith machine exercises and included the form for each one for anyone who wants a little extra guidance.

Save this one for your next session! 💪🏼

Any lunge variation works on the Smith machine, but we love a deficit reverse lunge for that extra range of motion.

Setup:
• Stand on a small elevated platform
• Bar sits comfortably across your upper back
• Step one foot back and lower your back knee towards the floor
• Drive through your front foot to return to standing

Tip: Keep your front foot planted and control the movement.

Setup:
• Stand on a small elevated platform
• Bar sits comfortably across your upper back
• Start with your heels lowered
• Push through the balls of your feet and raise your heels
• Slowly lower back down

Tip: Use a full range of motion and control the lowering phase.

Work each calf individually and challenge your balance.

Setup:
• Stand on a small elevated platform
• Bar sits comfortably across your upper back
• Lift one foot off the platform
• Raise your heel as high as you can
• Slowly lower your heel back down

Tip: Keep the movement controlled and use a full range of motion.

You can do any squat variation on the Smith machine, but we love a heel elevated squat for a little extra quad focus.

Setup:
• Place your heels on a small elevated platform
• Bar sits comfortably across your upper back
• Stand with feet around shoulder-width apart
• Squat down, keeping your chest up and knees tracking over your toes
• Drive through your feet to return to standing

Tip: Keep your heels elevated and control the movement through the full range of motion.

Setup:
• Move the safety stops out so the bar can travel through your full range of motion
• Stand on a small elevated platform if needed to create more space for the bar to travel
• Feet around hip-width apart, with a slight bend in your knees
• Push your hips back and lower the bar along your legs
• Drive your hips fo