Workout of the week: 25-min Smith machine leg workout

23rd January 2026

ALL LEVELS / Smith machine leg workout / 25 minutes

Equipment: Smith machine

The Smith machine is one of the most iconic tools found in gyms worldwide, and it often raises the question: Who’s Smith? Funny enough, the machine wasn’t invented by someone named Smith. Jack LaLanne did, but Rudy Smith saw its potential and invested in it.

Today, the Smith machine is popular for a good reason. It’s versatile, easy to use, and adds an extra layer of safety, making it ideal for lifting heavier or focusing on technique and muscle control.

This Smith machine leg workout proves exactly that. It includes 4 exercises, performed for 10 to 12 reps across 3 sets, with 1 minute of rest between sets and exercises. In total, this workout will take you around 25 minutes to complete.

Smith machine squat
Smith machine good-morning
Smith machine reverse lunge
Smith machine calf raise

Let’s do this Smith machine workout!

WORKOUT SETUP

4 exercises
10 to 12 reps
3 sets
1 min of rest between sets and exercises
Equipment: Smith machine

WORKOUT EXERCISE LIST

3 sets

1 – Smith machine squat

10 to 12 reps

Set the bar at shoulder height and step underneath it, placing it across your upper back.
Stand with your feet slightly wider than hip-width, unrack the bar, and brace your core.
Lower into a squat by bending the hips and knees, keeping your chest up and your back neutral.
Descend until your thighs are at least parallel to the floor.
Push through your heels to stand back up, fully extending the hips and knees.
Repeat.

2 – Smith machine good-morning

10 to 12 reps

Set the bar on your upper back, just as you would in a squat position.
Stand with feet hip-width apart and a slight bend in your knees.
Brace your core and hinge at the hips, pushing them backwards while keeping your back flat.
Lower your torso until it’s nearly parallel to the floor or until you feel a strong stretch in the hamstrings.
Drive the hips forward to return to an upright position.
Move slowly and with control throughout the rep.

3 – Smith machine reverse lunge

10 to 12 reps

Place the bar on your upper back and stand tall with feet hip-width apart.
Step one foot backwards into a lunge, lowering the back knee toward the floor.
Keep your torso upright and your front knee stacked over your ankle.
Push through the front heel to return to the starting position.
Repeat, switching to the other leg.

4 – Smith machine calf raise

10 to 12 reps

Set the bar across your upper back and place the balls of your feet on a gym step.
Let your heels hang slightly off the edge.
Stand tall and brace your core.
Press through the balls of your feet to raise your heels as high as possible.
Pause briefly at the top, then slowly lower your heels back down for a full stretch.
Repeat.