In this article, I’ll share the best Smith machine workout routine that you can do on your leg day to build a firm and toned lower body.
The Smith machine is an excellent piece of equipment, allowing you to hit your quads, glutes, hamstrings, and calves individually with better control and less risk of injuries.
Whether you’re a beginner, intermediate, or advanced, you can use these workouts to train your legs and glutes effectively.
30-Minute Leg Workout on Smith Machine for Beginners
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Front Squat | 3 | 10-15 | 2-min |
| Smith Machine Leg Press | 3 | 10-15 | 2-min |
| Rack Pull | 3 | 8-10 | 2-min |
| Standing Calf Raises | 3 | 15-20 | 1-min |
Exercise 1 – Smith Machine Front Squat
Primary Target Muscle: Quadriceps
Instructions: Set the Smith Machine bar to chest height. Stand facing the bar, feet shoulder-width apart. Grab the bar with an overhand grip, resting it on your front shoulders. Squat down, keeping your back straight. Push through your heels to stand up.
Exercise Tips: Use an overhand grip on the bar and avoid leaning too far forward.
Alternate Option: Bodyweight Squat/Dumbbell Front Squat
Exercise 2 – Smith Machine Leg Press
Primary Target Muscle: Quadriceps
Instructions: Set the bar at an appropriate height and put the desired weight into it. Lie on the floor under the bar and place your feet on the platform. Push the weight upward by extending your legs. Pause for a moment, then bend your knees to lower the weight.
Exercise Tips: Make sure your feet are shoulder-width apart, core tight, and lower back on the ground.
Alternate Option: Front Squat/Machine Leg Press
Exercise 3 – Rack Pull
Primary Target Muscle: Hamstrings and Lower Back
Instructions: Adjust the bar to knee or mid-thigh height. Stand with your feet shoulder-width apart. Grip the bar slightly wider than shoulder-width. Lift the bar by extending your hips and standing upright. Lower it down, maintaining a straight back.
Exercise Tips: Avoid rounding your back and keep your abs tight while lifting.
Alternate Option: Dumbbell Romanian Deadlift
Exercise 4 – Standing Calf Raises
Primary Target Muscle: Calves
Instructions: Set the bar at shoulder level. Place your shoulders under the bar and stand with your feet hip-width apart. Push up on your toes, lifting your heels as high as possible. Lower your heels below the level of the platform.
Exercise Tips: Use a full range of motion, going as high and low as your calves allow, and contract them at the top.
Alternate Option: Machine Calf Raises/Leg Press Machine Calf Raises
45-Minute Smith Machine Leg Workout Routine for Intermediate
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo/Back Squat | 3-4 | 10-15 | 2-3 min |
| Stationary Front Lunges | 2-3 | 10/leg | 1-2 min |
| Romanian Deadlift | 3-4 | 8-10 | 2-3 min |
| Glute Kickback/Hip Thrust | 2-3 | 10-12 | 1-2 min |
| Sissy Squat (Optional) | 2-3 | 15-20 | 1-2 min |
| Standing Calf Raises | 3-4 | 15-20 | 1-2 min |
Exercise 1 – Smith Machine Sumo Squat
Primary Target Muscle: Quads and Adductors
Instructions: Stand with your feet wide apart, toes pointed outward. Position your back under the bar. Hold the bar with an overhand grip. Lower your body by bending your knees and hips. Pushing through your feet, return to the starting position.
Exercise Tips: Maintain a wide stance with toes angled out and keep your chest up and back straight.
Alternate Option: Bodyweight/Dumbbell Sumo Squat
Exercise 2 – Stationary Front Lunges
Primary Target Muscle: Thighs and Glutes
Instructions: Place the bar on the back of your shoulder and stand facing away from the machine with your feet apart in a split stance. Lower your body by bending the front knee until your rear knee almost touches the ground. Pressing through your leading foot to return to the standing position. Complete repetitions, then switch legs.
Exercise Tips: Maintain a flat back and avoid letting your front knee extend past your toe.
Alternate Option: Bodyweight/Dumbbell Lunges
Exercise 3 – Romanian Deadlift
Primary Target Muscle: Hamstrings, Glutes, and Lower Back
Instructions: Set the bar at hip height. Stand with feet hip-width apart. Bend at your hips, keeping your knees slightly bent. Grip the bar with an overhand grip. Lower the bar while maintaining a straight back. Stand back up by extending your hips.
Exercise Tips: You can softly bend your knees while hinging forward. Avoid arching your back by keeping your core tight.
Alternate Option: Dumbbell/Resistance Band Deadlift
Exercise 4 – Glute Kickback
Primary Target Muscle: Glute
Instructions: Set the bar at ankle height. Kneel facing away from the machine with your hands on the floor. Lift your one leg behind you and press the bar upward until you feel the full contraction in your glutes. Pause for a moment, then return to the start. Complete repetitions, then switch legs.
Exercise Tips: Place a mat under your knees, keep your core tight, and perform each rep in a controlled manner, feeling the contraction in your glutes.
Alternate Option: Bodyweight/Resistance Band Glute Kickback
Exercise 5 – Sissy Squat
Primary Target Muscle: Quadriceps
Instructions: Stand a few feet away from the bar with your feet hip-width apart. Hold the bar on your upper back for support. Slowly lower your body by bending your knees while keeping your back straight. Descend as far as your flexibility allows. Push back up to the starting position. Complete repetitions with control.
Exercise Tips: Use lightweight, keep your core tight, and perform each rep in a slow and controlled manner.
Alternate Option: No alternative
Exercise 6 – Standing Calf Raises
Check the exercise number four in the above section.
60 Advanced Smith Machine Workout to Build Firm Legs and Glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Back Squat | 4 | 20, 15, 12, 10 | 2-3 min |
| Smith Machine Leg Press | 4 | 20, 15, 12, 10 | 2-3 min |
| Bulgarian Split Squat | 2 | 10/leg | 1-2 min |
| Romanian Deadlift | 3 | 8-10 | 2-3 min |
| Smith Machine Step-Up | 2 | 10/leg | 1-2 min |
| Hip Thrust | 3 | 15, 12, 10 | 2-3 min |
| Calf Raises | 3 | 15-20 | 1-2 min |
Exercise 1 – Back Squat
Primary Target Muscle: Legs and Glutes
Instructions: Position the bar across your upper back and shoulders and stand upright with your feet two times wider than hip-width and toes pointing slightly out (a few inches away from the machine). Brace your core and lower your body by bending your knees and hips, keeping your back straight until your glutes are parallel to the floor. Push the weight back to the starting position.
Exercise Tips: keep your chest up and back straight and avoid moving your knees beyond the toes.
Alternate Option: Fron Squat and Leg Press
Exercise 2 – Smith Machine Leg Press
See exercise number two for instructions and tips under the beginner workout heading.
Exercise 3 – Bulgarian Split Squat
Primary Target Muscle: Thighs and Glutes
Instructions: Stand facing away from the machine, with one foot positioned on a bench behind you. Hold the bar on your upper back and grab it for support. Lower your body by bending your front knee, ensuring it doesn’t extend past your toes. Push back up to the starting position. Complete suggested repetitions, then repeat on the opposite side.
Exercise Tips: Maintain a flat back during the movement and avoid moving your front knee beyond the toes.
Alternate Option: Reverse Lunges
Exercise 4 – Romanian Deadlift
See exercise number three for instructions and tips under the intermediate workout section.
Exercise 5 – Smith Machine Step-Up
Primary Target Muscle: Legs and Glutes
Instructions: Place the bar on your upper back and stand facing the machine with a step or bench in front. Place one foot on the step. Push through the top foot and step up. Lower yourself back down. Complete repetitions, then switch legs.
Exercise Tips: Slightly lean your torso forward, maintain a neutral spine, and control the ascent and descent.
Alternate Option: Bodyweight/Dumbbell Step-up
Exercise 6 – Hip Thrust
Primary Target Muscle: Glutes and Lower Back
Instructions: Position a bench under the bar and place your upper back on it. Keep your feet flat on the floor with your knees 90 degrees bent. Put the bar over your hips (use a thick support pad). Thrust your hips up, pushing the bar upward. Lower your hips back down. That’s one rep.
Exercise Tips: Keep your abs and glutes tight while you thrust the bar. Grab the sides of the bench with your hands for support.
Alternate Option: Barbell/Dumbbell Hip Thrust
Exercise 7 – Standing Calf Raises
See exercise number four for instructions and tips under the beginner workout routine.
