Best Legs Workouts With Smith Machine For Women
About
Smith Machines are versatile equipment featuring a barbell fixed to tracks, allowing for assisted stability during exercises.
Exercises tailored for the legs often target the Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors, promoting balanced lower body strength.
Reps and weights are adjusted for women of average stature (5’5", 140lbs, 34 years old); variations accommodate unique fitness levels.
Effective lower body exercises include squats and lunges, ensuring engagement of multiple muscle groups.
By incorporating such movements, participants can advance towards their fitness goals efficiently.
Workout 1
Quadriceps, Hamstrings, Glutes, Calves
Smith Machine Squat
15reps45lbs25reps45lbs35reps45lbs45reps45lbs55reps45lbs
Smith Machine Stiff-Legged Deadlift
18reps45lbs28reps45lbs38reps45lbs
Smith Machine Hip Raise
110reps30lbs210reps30lbs310reps30lbs
Smith Machine Calf Raise
110reps65lbs210reps65lbs
Smith Machine Single-Leg Split Squat
112reps20lbs212reps20lbs312reps20lbs
Smith Machine Pistol Squat
112reps12.5lbs212reps12.5lbs312reps12.5lbs
Workout 2
Hamstrings, Glutes, Quadriceps, Calves
Smith Machine Hang Power Clean
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Smith Machine Glute Bridge
18reps35lbs28reps35lbs38reps35lbsSmith Machine Squat
110reps40lbs210reps40lbs310reps40lbs
Smith Machine Reverse Calf Raises
112reps30lbs212reps30lbsSmith Machine Stiff-Legged Deadlift
112reps40lbs212reps40lbs312reps40lbsSmith Machine Single-Leg Split Squat
112reps20lbs212reps20lbs312reps20lbs
The 9 Best Legs Exercises with Smith Machine for Women
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, Weight18reps35lbs28reps35lbs38reps35lbs2. 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, Weight18reps40lbs28reps40lbs38reps40lbs3. Smith Machine Single-Leg Split Squat
SETS LOGGED178,608Quadriceps Strength80 mScoreQuadricepsSmith MachineThe Smith Machine Single-Leg Split Squat is an exercise that focuses on your quadriceps while offering added stability. It helps you practice the split squat movement safely, making it ideal for beginners.
How to do it
The Smith Machine Single-Leg Split Squat is an exercise that focuses on your quadriceps while offering added stability. It helps you practice the split squat movement safely, making it ideal for beginners.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs4. Smith Machine Pistol Squat
SETS LOGGED13,673Quadriceps Strength85 mScoreQuadricepsSmith MachineThe Smith Machine Pistol Squat is a beginner-friendly version of the Pistol Squat that mainly works your quadriceps. Using a Smith Machine provides stability, making it easier to maintain proper form and balance while squatting.
How to do it
The Smith Machine Pistol Squat is a beginner-friendly version of the Pistol Squat that mainly works your quadriceps. Using a Smith Machine provides stability, making it easier to maintain proper form and balance while squatting.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. 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.
6. Smith Machine Hang Power Clean
SETS LOGGED14,254Hamstrings Strength94 mScoreHamstringsSmith MachineThe Smith Machine Hang Power Clean is a stable version of the traditional Hang Power Clean, using a Smith Machine to help with balance. This exercise works your lower body, shoulders, and back, focusing on explosive strength.
How to do it
The Smith Machine Hang Power Clean is a stable version of the traditional Hang Power Clean, using a Smith Machine to help with balance. This exercise works your lower body, shoulders, and back, focusing on explosive strength.
7. Smith Machine Glute Bridge
SETS LOGGED274,788Glutes Strength88 mScoreGlutesSmith Machine
Flat BenchThe Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.
How to do it
The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs8. 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, Weight18reps70lbs28reps70lbs38reps70lbs9. 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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