The Smith Machine Squat is a popular lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. The Smith machine provides a fixed bar path, which can help to improve stability and balance during the movement. This exercise is a variation of the traditional squat that allows you to perform the movement with greater control and precision. Incorporating the Smith Machine Squat into your workout routine can help to improve lower body strength, power, and endurance. It’s important to maintain proper form throughout the exercise and start with lighter weights before progressing to heavier loads.
How to perform Smith Machine Squat
- Load the Smith machine with the desired amount of weight and place the bar at shoulder height.
- Step underneath the bar and rotate it so that the bar is unracked and the weight is resting across the back of your shoulders. Take hold of the bar loosely to ensure it does not fall.
- Stand with a wider than shoulder-width stance, toes pointing (slightly) outward. Keep your head up, chest out, and maintain a straight back. This will be your starting position.
- Descend slowly by bending at your knees and hips until your thighs are parallel with the floor. Keep a straight back to avoid compromising your posture. Tip: Ensure that your knees are behind your toes when at the bottom of the movement.
- Pause for a second at the bottom of the movement before pushing your torso back into the starting position through your heels.
- Inhale as you descend and exhale as you ascend.
- Repeat for the desired number of repetitions.
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