Short answer
The best Smith machine exercises are the squat, hip thrust, bench and incline press, shoulder press, bent-over row, split squat, Romanian deadlift, calf raise, inverted row, upright row and shrug. Set the safety stops just below each rep and start light.
Key takeaways
- Squat, hinge, press and row make a full-body Smith workout.
- Safety stops make heavy sets safer alone.
- Train two or three times a week.
Before you buy, see our best Smith machines or learn what a Smith machine is.
Smith Machine Exercises: Before You Start: Setup and Safety
- Safety stops: set them just below the lowest point of the rep.
- Hooks: learn to rotate the bar off and back onto the hooks with no weight first.
- Bar weight: know your starting weight; see how much a Smith bar weighs.
- Warm up: one or two light sets of each move.
Leg and Glute Exercises
| Exercise | Main muscles | Key cue |
|---|---|---|
| Smith machine squat | Quads, glutes | Feet slightly ahead of the bar, sit down between the heels |
| Hip thrust | Glutes, hamstrings | Upper back on a bench, pad on the bar, drive through the heels |
| Split squat | Quads, glutes | Long stance, back knee toward the floor |
| Romanian deadlift | Hamstrings, glutes | Soft knees, push the hips back, bar close to the legs |
| Calf raise | Calves | Balls of the feet on a plate, full stretch at the bottom |
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Chest and Shoulder Exercises
| Exercise | Main muscles | Key cue |
|---|---|---|
| Bench press | Chest, triceps | Bar over the lower chest, stops just above the chest |
| Incline press | Upper chest, shoulders | Bench at 30 to 45 degrees, bar to the upper chest |
| Seated shoulder press | Shoulders, triceps | Bench upright, bar just in front of the face |
| Upright row | Shoulders, traps | Light load, elbows no higher than the shoulders |
Back Exercises
| Exercise | Main muscles | Key cue |
|---|---|---|
| Bent-over row | Upper back, lats | Hinge to about 45 degrees, pull to the lower ribs |
| Inverted row | Upper back, biceps | Bar at hip height, body straight, chest to the bar |
| Shrug | Traps | Straight arms, lift the shoulders, no rolling |
A Simple Full-Body Smith Machine Workout
Two or three times a week, rest a day between sessions: 3 sets of 8 to 12 reps of the squat, bench press, bent-over row and hip thrust, then 2 sets of calf raises. Add load when the last reps feel easy. The CDC recommends muscle-strengthening activity on at least two days a week, and the National Institute on Aging explains why strength exercises matter as we age.
Smith Machines for These Exercises
Three picks from our rankings.
Bench and leg developer included
Marcy SM-7553 Deluxe Smith Cage
FitScore 62.1/100
Adjustable bench for presses and hip thrusts, a leg developer, cables and a landmine. Ranked #2 in our best smith machine guide, FitScore 62.1 for that intent.
Check Price on AmazonBest for heavy squats
Inspire Fitness SCS Smith Cage
FitScore 57.1/100
Power rack, Smith bar and two 165 lb stacks for the cables, with a limited lifetime warranty. Ranked #4 in our best smith machine guide, FitScore 57.1 for that intent.
Check Price on AmazonBest budget smith machine
RitFit M1 Smith Machine
FitScore 64.4/100
Linear-bearing Smith bar with spotter arms and a landmine. Ranked #1 in our best smith machine guide, FitScore 64.4 for that intent.
Check Price on AmazonChecklist Before You Buy
5 checks
Tap a number to check off that step.
- 01
Set the safety stops for every exercise.
- 02
Practice racking with an empty bar.
- 03
Warm up with light sets.
- 04
Keep a log of the load and reps.
- 05
Rest a day between full-body sessions.
Common Mistakes to Avoid
Mistake 1Placing the feet directly under the bar for squats.
Mistake 2Skipping the safety stops.
Mistake 3Loading heavy before learning the hooks.
Mistake 4Bouncing the bar off the stops.
Mistake 5Doing only Smith work, never free weights or cables.
The Bottom Line
- A full-body Smith workout covers squats, a hinge, a press and a row.
- Set the safety stops before you load the bar.
- Feet slightly in front of the bar suit the Smith squat.
- Adults should train muscles at least twice a week, per the CDC.
Our Top Picks
Bench and leg developer includedMarcy SM-7553 Deluxe Smith CageFitScore62.1/100Check on Amazon- Best for heavy squatsInspire Fitness SCS Smith CageFitScore57.1/100Check on Amazon
- Best budget smith machineRitFit M1 Smith MachineFitScore64.4/100Check on Amazon
Frequently Asked Questions
Squats, hip thrusts, split squats, Romanian deadlifts, calf raises, bench and incline presses, shoulder presses, rows, inverted rows, upright rows and shrugs.
Yes for building the legs: the guided path lets you focus on depth and load; keep the feet slightly ahead of the bar.
Sit with your upper back on a bench, roll the padded bar over the hips, unhook it and drive through the heels until the hips are level.
Yes: progressive loads on squats, presses and rows build muscle; adding cables or free weights helps balance and variety.
With the safety stops set just above the chest, it is one of the safest ways to bench alone.
Pick a load you can lift for 8 to 12 clean reps, then add weight when the last reps feel easy.
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