11 Smith Machine Exercises: Full-Body Workouts, One Machine

Why You Should Try Smith Machine Exercises

Want a full-body workout using just one machine? The Smith machine makes it possible. Its fixed bar path and built-in spotter allow you to lift heavier weights while keeping a clean form, and target specific muscle groups, all with greater stability and less risk of injury.

This makes it a great option for beginners, solo lifters, and anyone chasing muscle growth or fine-tuning their fitness goals. From leg workouts like the Smith machine squat to upper-body moves like the Smith Machine bench press, you can perform a variety of exercises designed to hit the right places.

Here’s your guide to 11 of the best Smith Machine exercises to build strength, balance, and confidence, whether you’re training at home or in a commercial gym.

What Is a Smith Machine?

The Smith machine is a weight machine with a fixed barbell that moves along vertical rails. This fixed bar path guides your lifts in a straight line, helping you maintain proper technique throughout each movement. Many models also include safety stops or a built-in spotter, making it a great tool for solo lifters.

Unlike free weights, Smith machines offer greater stability and control. This design helps you concentrate on engaging the right muscles without worrying about balance. For beginners, it’s a great way to learn proper form. However, experienced lifters may find the fixed plane of motion limits natural movement in certain compound exercises. If you’re curious about the pros and cons of using a Smith machine vs free weights, check out this article. 

For strength training, leg workouts, or isolation exercises, this machine supports steady progression and reduces the chance of strain or injury compared to using free weights.

11 of the Best Smith Machine Exercises

1. Smith Machine Bench Press Variations

The Smith machine bench press and its variations (flat, incline, decline, close-grip) are staples for building chest muscles, triceps, and shoulder stability. The built-in spotter makes it safer to push heavy weights compared to a traditional squat rack or free weights.

How to perform (Flat Bench Press):

1. Position a flat bench so the bar lines up with your chest's center.

2. Lie flat on the bench and hold the bar, keeping your hands just outside shoulder width.

3. Lift the bar off the rack. Slowly bring it down until it hovers above your chest.

4. Drive the bar overhead, stopping with your arms extended but elbows slightly unlocked.

This is one of the most popular Smith machine exercises for developing upper-body strength. Changing the bench angle to an incline or decline allows you to focus on different muscle areas and round out your training program.

2. Smith Machine Back Squat

The Smith machine back squat is a powerful movement that targets the entire backside of your body, such as the gluteus maximus, hamstrings, and quadriceps. The fixed bar path supports your movement and helps maintain a straight line during the lift.

How to perform:

1. Stand under the bar of the Smith machine, resting it across your shoulders at shoulder height.

2. Place your feet slightly forward to align with the machine’s vertical movement.

3. Unrack the bar and engage your core.

4. Bend at the hips and knees to lower yourself until your thighs are level with the ground.

5. Push through your heels to return to standing, maintaining an upright chest position and drawing your shoulder blades together.

Tip: Avoid letting your knees cave inward and keep your back straight to reduce injury risk.

This variation is ideal for building lower-body strength and confidence under the bar, making it a great option for all fitness levels, from beginners to advanced athletes.

3. Smith Machine Split Squat

The Smith machine split squat is perfect for fixing muscle imbalances and improving single-leg strength. It primarily works the quadriceps, hamstrings, and glutes, while also challenging your balance and hip stability.

How to perform:

1. Set the bar of the Smith machine across your upper back and unrack it.
   

2. Step into a staggered stance with one foot forward and the other back.

3. Tighten your abs and maintain a tall posture.

4. Drop your back knee slowly as your front thigh comes level with the floor.

5. Push through your front foot to return to standing.

This exercise offers a controlled way to build lower-body strength, making it an ideal workout for athletes seeking to improve balance and coordination.

4. Smith Machine Front Squat

The Smith machine front squat focuses more on the quadriceps while also activating the core for stability. It’s an excellent choice for lifters who want to improve posture and balance during squats without worrying about dropping the bar.

How to perform:

1. Position the barbell across the front of your shoulders with your elbows pointing forward.

2. Position your feet shoulder-width and brace your core muscles for stability.

3. Unrack the bar and keep your chest upright.

4. Bend your knees to lower into a squat until your thighs are level with the floor.

5. Drive through your heels to return to standing.

By keeping the bar in a straight line over the midfoot, this move encourages proper technique and is particularly useful for progressing toward free weight front squats.

5. Smith Machine Shoulder Press

The Smith machine shoulder press is great for building strong, defined deltoids while engaging the triceps brachii and upper chest. The fixed bar path allows you to press confidently, especially when lifting heavier weights without a spotter.

How to perform:

1. Set up a bench in the center of the Smith machine and adjust the barbell to shoulder height.

2. Sit down with the back of the bench upright and grip the bar slightly wider than shoulder-width.

3. Lift the bar off the hooks and push it overhead until your arms are nearly straight, keeping a slight bend at the elbows.

4. Bring the bar down with control to the starting point, maintaining core tension the entire time.

This movement is an excellent way to safely strengthen the shoulders, making it ideal for both beginners and advanced lifters seeking to enhance muscle activation in the upper body.

6. Smith Machine Romanian Deadlift

The Smith machine Romanian deadlift is a powerful exercise for targeting the hamstrings, glutes, and lower back. The guided bar path helps maintain a straight line, making it easier to perform with proper form while protecting the spine.

How to perform:

1. Plant your feet hip-width apart and take a firm grip on the barbell, hands just outside your thighs.

2. Unrack the bar and keep a slight bend in your knees.

3. Hinge at the hips, lowering the bar slowly down your thighs while keeping your back straight and shoulder blades pulled back.

4. Lower until you feel your hamstrings engaged, then squeeze your glutes to return to standing.

This variation reduces the reliance on stabilizer muscles and is ideal for isolating the posterior chain during strength training.

7. Smith Machine Row

The Smith machine row is an effective back workout that targets the lats, rhomboids, traps, and posterior deltoids, making it a staple in many strength training routines. It’s a great exercise for developing back muscles and improving posture.

How to perform:

1. Position your feet shoulder-width and grasp the bar with an overhand grip, hands just outside your shoulders.

2. Unrack the bar and hinge forward at your hips until your torso is nearly parallel to the floor.

3. Pull the bar towards your lower ribs, focusing on pinching your shoulder blades together at the top.

4. Lower the bar with control to the starting position and repeat.

This exercise provides a straight line of movement for a safer lift and helps minimize stress on the lower back, making it a great tool for building a strong and balanced back.

8. Smith Machine Leg Press 

The Smith machine leg press is a unique variation that works the quadriceps, hamstrings, and calf muscles. It’s especially useful if you don’t have access to a traditional leg press machine and want to include more lower-body training in your home gym or commercial gym workout routine.

How to perform:

1. Lie on your back under the Smith machine bar, placing your feet on the bar shoulder-width apart.

2. Unrack the bar carefully, keeping your knees slightly bent.

3. Press the bar upward by extending your legs, ensuring the movement stays controlled.

4. Slowly lower the bar back down until your knees are just above your chest, then press up again.

This variation offers a great workout for the legs while keeping you in a safe range of motion.

9. Smith Machine Hip Thrust

The Smith machine hip thrust is a popular Smith machine exercise for targeting the gluteus maximus and improving hip extension strength. It’s an excellent option for those aiming to build muscle mass in the lower body while protecting the lower back.

How to perform:

1. Sit on the floor with your upper back resting against a bench and position the bar of the Smith machine across your hips.

2. Roll the bar into place and pad it for comfort if needed.

3. Set your feet firmly on the ground about shoulder-width apart, and engage your core.

4. Raise your hips upward by pressing through your heels until your thighs form a straight line with your torso.

5. Slowly lower back to the starting position.

This exercise is a powerful tool for glute activation and is ideal for adding extra weight safely due to the fixed bar path.

10. Smith Machine Reverse Lunge

The Smith machine reverse lunge is a great option for strengthening the glutes, hamstrings, and quadriceps while improving balance. By stepping backward instead of forward, this variation reduces stress on the knees and is a great way to train the posterior chain with more control.

How to perform:

1. Set the bar of the Smith machine across your upper back and unrack it.

2. Keep your body straight, feet aligned, and your core braced.

3. Step one foot back into a lunge position, lowering your back knee toward the floor.

4. Keep your chest upright and your front thigh parallel to the ground.

5. Push through your front foot to return to standing, then switch legs.

This movement provides greater stability due to the fixed bar path, allowing you to focus on proper technique and lift heavier weights safely.

11. Smith Machine Single-Leg Deadlift

The Smith machine single-leg deadlift helps correct muscle imbalances and challenges your balance while working the glutes, hamstrings, and core. Using the fixed bar path allows you to focus on muscle activation without wobbling.

How to perform:

1. Stand under the bar of the Smith machine, holding it across your shoulders.

2. Move your weight to one leg while maintaining balance, keeping a slight bend in the knee.

3. Lean forward from your hips, reaching your other leg straight back while you lower your torso forward.

4. Descend until your torso is almost horizontal, then squeeze your glutes to return to standing.

5. Complete all repetitions on one side before changing legs.

This is a great exercise for improving balance, strengthening the posterior chain, and adding variety to your lower body workout routine.

Now that you’ve seen the wide range of Smith machine exercises for every major muscle group, it’s time to put them into action. Whether you’re building a full-body workout routine or focusing on specific goals like muscle growth or improved stability, knowing how to train effectively with the Smith machine is key.

How to Train With Exercises on a Smith Machine

Effectively training with the Smith machine involves using this versatile weight machine strategically to align with your fitness goals. You might be working toward muscle growth, improving range of motion, or building a solid workout routine, but for any of these goals, understanding how to program your sessions will help you achieve the gains you want.

From warm-ups to programming tips, here’s how to get the most out of this versatile weight machine while staying safe and maximizing results.

Warm-up Tips

Before heavy sets, prepare your body with 5–10 minutes of light cardio and mobility drills. Dynamic stretches like arm circles, hip openers, and bodyweight squats improve your range of motion. Add activation exercises such as glute bridges or band pull-aparts to fire up the posterior chain and stabilize your joints.

Choosing the Right Exercises

Match your movement selection to your goal:

• When building strength, prioritize big lifts such as the Smith machine squat, bench press, and shoulder press with heavier loads for 4–6 reps per set.

• To build muscle mass, use moderate weights with 8–12 reps on isolation exercises like the Smith machine calf raise or upright row.

• For toning and endurance, perform 12–15 reps with lighter loads and shorter rest periods, emphasizing proper form and muscle activation.

Sets, Reps, and Programming

• Beginners: Start with 2–3 sets per exercise and train the full body 2–3 times per week.

• Intermediate: Progress to 3–4 sets with a push-pull-legs split for more volume.

• Rest 60–90 seconds for isolation lifts and 2–3 minutes for heavy compound lifts to allow recovery and maintain proper technique.

Common Mistakes to Avoid

• Relying on the fixed bar path too much and neglecting stabilizer muscles.

• Using heavier weights without mastering form can increase injury risk.

• Skipping warm-ups or rushing through reps without engaging the target muscles.

Focus on progression by increasing weight, reps, or time under tension gradually. The Smith machine is a great tool for building strength safely, but attention to detail makes all the difference.

FAQs About Exercises on Smith Machine

Can you build muscle using only the Smith machine?

Yes, you can build significant muscle mass with the Smith machine by focusing on progressive overload, proper exercise selection, and consistent training.

Which exercises are better on the Smith machine?

Moves like the Smith machine squat, bench press, and hip thrust work well due to the fixed bar path, which supports balance and control.

How much does the Smith machine bar weigh?

The Smith machine bar typically weighs between 6 to 45 lbs, depending on the model.

Is the Smith machine good for beginners?

Yes. The built-in spotter and greater stability make it a great tool for learning proper form without worrying about heavier weights.

Why can I lift more on the Smith machine?

The fixed bar path removes the need for stabilizing muscles, allowing you to press or squat extra weight compared to free weights.

What are the best Smith machine exercises for glutes?

The hip thrust, Romanian deadlift, and Smith machine reverse lunges are excellent for activating the gluteus maximus.

Smith Machine Exercises: Conclusion

The Smith machine is one of the most versatile tools in any gym, offering a safe and effective way to perform a full-body workout. With its fixed bar path and built-in spotter, it allows you to lift heavier weights confidently, maintain a clean form form, and reduce the risk of injury, making it ideal for all fitness levels: beginners, solo lifters, and experienced athletes.

From compound exercises like the Smith machine squat and bench press to isolation exercises such as the hip thrust and calf raise, this machine supports a wide range of motion to target specific muscle groups. It’s a great option for improving balance, correcting muscle imbalances, and achieving steady progress in your strength training routine.

Take the first step toward building your ultimate home gym with one machine that offers full-body training possibilities. Explore Strength Warehouse USA’s collection of the best Smith machines and experience muscle growth, better control, and endless training variety.