Best Beginner Legs Workouts With Smith Machine
About
The Smith Machine is a versatile piece of equipment, featuring a barbell fixed to a guided track system, offering added stability for various exercises.
Ideal for beginners with less than a year of experience, these movements emphasize simplicity and safety, reducing weight to facilitate mastering technique while providing a challenging workout.
Focusing on the six primary muscle groups of the lower body—glutes, quadriceps, hamstrings, calves, adductors, and abductors—this workout incorporates compound exercises such as squats, lunges, and deadlifts, promoting full lower body engagement.
Individuals of varied fitness levels, including those learning foundational movements, can benefit greatly from this routine.
Workout 1
Quadriceps, Hamstrings, Glutes, Calves
Smith Machine Squat
15reps65lbs25reps65lbs35reps65lbs45reps65lbs55reps65lbs
Smith Machine Stiff-Legged Deadlift
19reps55lbs29reps55lbs39reps55lbs
Smith Machine Hip Raise
110reps20lbs210reps20lbs310reps20lbs
Smith Machine Calf Raise
110reps90lbs210reps90lbs
Smith Machine Reverse Calf Raises
112reps17.5lbs212reps17.5lbs312reps17.5lbs
The 5 Best Beginner Legs Exercises with Smith Machine
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Smith Machine Squat
SETS LOGGED848,693Quadriceps Strength93 mScoreQuadriceps
Smith MachineThe Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.
How to do it
The Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Smith Machine Stiff-Legged Deadlift
SETS LOGGED481,043Hamstrings Strength89 mScoreHamstringsSmith MachineThe Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.
How to do it
The Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs3. Smith Machine Hip Raise
SETS LOGGED36,126Glutes Strength53 mScoreGlutesSmith MachineThe Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.
How to do it
The Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.
4. Smith Machine Calf Raise
SETS LOGGED410,876Calves Strength91 mScoreCalvesSmith MachineThe Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
How to do it
The Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs5. Smith Machine Reverse Calf Raises
SETS LOGGED26,522Calves Strength79 mScoreCalvesSmith MachineThe Smith Machine Reverse Calf Raise targets your calf muscles and helps improve strength and muscle growth. By standing on a raised surface, you can move your ankles through a larger range of motion.
How to do it
The Smith Machine Reverse Calf Raise targets your calf muscles and helps improve strength and muscle growth. By standing on a raised surface, you can move your ankles through a larger range of motion.
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