My gym took out the Squat Cage and replaced it with a Smith Machine (I guess for Safety purposes). Today for the first time ever, I tried to do squats on a Smith Machine. The movement was awkward and I couldn't figure out where to put my feet so that I could get the right feel. I swear that machine was fighting me back with a mind of its own. Any tricks I need to know about?

Thanks

Smith machine squats are poor replacements for real squats. While it is slightly safer, the machine forces you to use it's mechanics and not your body's. My advice is to skip them and do lunges and/or some type of deadlift(dumbbell, lock-outs, etc...) and concentrate on good form. About the only constructive way to squat with a Smith machine is a hack squat.

Good Luck

I love squatting on Smith machines. Dorian Yates used Smith squats exclusively during his Mr. Olympia years, because it isolates the quads and hamstrings really well without all the balance issues involved in free squatting. Like anything else it takes some getting used to. You need to experiment with different feet and bar positions to find your comfort range, since everyone is different. I find I like to have the bar higher up on my shoulders than when free squatting. Squat with just the bar next time and try different things.

I tried squatting with the Smith machine but it jsut didnt seem natural.

I do like using it for shoulder shrugs though.

Guess I'll try one more time without weight on the bar as suggested by Shark before I decide whether they are good for me or not. I think I may end up agreeing with thegronc and Big Dog but you never know until you try.

Even as shark points out, they are fine(Smith machine squats) for using them as a hack squat(isolating the quad more), they just aren't a direct substitute for a real squat, but nothing is.....

Unfortunately now that the squat cage is gone, I'm restricted to being able to squat with about a 40-pound bar (or the Smith Machine) as I can't pick up anything heavier than this. Also with the cage, I've been able to go to failure and then drop the bar onto the safety catch (don't know the official name for it).

I hate heavy lunges so I only use enough weight to be able to do 15 or even 20 reps. How do you think single leg step ups onto a high step stool (high enough so that the knee of the stepping leg is higher than the hip when the other foot is on the floor) compare to squats? I can lift enough to be heavy on one leg at a time.

My personal opinion is for the vast majority of lifters(non-competitive bodybuilders), lunges and squats are all that is needed for thighs. Occasional use of other exercises for balancing muscle groups can be needed, but not in a normal routine.

The biggest reason is diversity. With the lunges, you can use dumbbells, barbells, step in angles, use a step, change distance, forwards, backwards, change speeds, etc. Squat is the king of basics.

Dumbbell squats are also an option, as is using a bench press as a rack(have to use lighter weights and watch the back).

Good Luck