A Human Web
Join

Gym workouts

Smith machine workout: squats, presses, rows and split squats on one machine

Everything in this session uses one Smith machine and a bench, so you can train your whole body without a spotter. The bar runs on rails, so you don't have to balance it, and the safety stops catch it if a rep fails. Trials found Smith machine and free-weight training built muscle about equally, with strength rising most on the version you train. Do it once or twice a week, or swap it in for a free-weight session.

50 minBeginner13 movesCardio machine · A band · Strength machine · A bench or box · Weight plates · A wallQuads · Glutes · Shoulders · Back · Chest · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasy, with little resistanceEasier: Recumbent exercise bikeHarder: Air bike intervals
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoThen 1 set of 8 Smith machine squats with the empty barEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr shoulder circles if you have no bandEasier: Prone Y-T-W raisesHarder: Tuck back lever

Main sets

Rest as noted on each move

  1. Smith machine squat3 sets of 8 to 10
    Intermediate · Quads, Glutes, Hamstrings · 3D demoSafety stops just below your lowest point; feet a little in front of the bar. Rest 2 min; stop 2 or 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
  2. Smith machine bench press3 sets of 8 to 10
    Beginner · Chest, Shoulders, Triceps · 3D demoBench set so the bar meets your mid-chest, stops just above your chest. Rest 2 min; stop 2 or 3 reps shortHarder: Barbell bench press
  3. Smith machine bent-over row3 sets of 8 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoFlat back, bar to your lower ribs. If your lower back tires, row lying under the bar instead. Rest 90 sEasier: Supported single-arm dumbbell rowHarder: Bent-over barbell row
  4. Smith machine stiff-legged deadlift2 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoStart from the hooks at mid-thigh; lower only as far as your back stays flat. Rest 90 s; stop 2 or 3 reps shortEasier: Kettlebell deadliftHarder: Stiff-legged barbell deadlift
  5. Smith machine split squat2 sets of 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoLong stance, back heel up; rest your fingertips on the frame if you need to. Rest 90 sEasier: Reverse lungeHarder: Barbell Bulgarian split squat
  6. Smith machine calf raise2 sets of 12 to 15
    Intermediate · Calves · 3D demoBalls of your feet on a block or plate; lower slowly. Rest 60 s; the last set can end 0 to 2 reps shortEasier: Slow calf raiseHarder: Single-leg pogo hops

Core (optional)

  1. Dead bug2 sets of 8 each side
    Beginner · Abs, Hip flexors · 3D demoSlow, lower back gently on the floorEasier: Dead bug heel tapsHarder: Forearm plank

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
  3. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Before you load anything, find out what the bar weighs (the label or the staff): counterweighted bars can weigh 3 kg or less. Log the bar weight with your numbers.
  • Set the safety stops for each lift before your first set, test the depth with the empty bar, and turn the bar fully back into a slot at the end of every set.
  • In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare.
  • On an angled machine, try facing both ways with the empty bar and use the way the path feels natural to you.
  • Hip thrusts instead of the Romanian deadlift: bench behind you, a thick pad on the bar over your hip crease, stops where the bar rests when you're on the floor; 3 sets of 6 to 10, as our hip thrust guide uses. There's no 3D demo of the Smith machine version.
  • With high blood pressure, heart disease, glaucoma or a hernia, keep the weights moderate, breathe out on every effort and stop well short of failure. After ACL surgery, squat only as your rehab team advises.
  • Want a heavier free-weight squat or bench? Strength is specific, so keep some free-weight work in your week.
  • Stop for chest pain, dizziness, unusual breathlessness or a racing or irregular heartbeat, and see the warning signs in our Smith machine guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the smith machine workout: squats, presses, rows and split squats on one machine take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, Strength machine, A bench or box, Weight plates, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.