Equipmentsmith machine
Difficultybeginner
glutesupper legs
Smith Squat
The smith squat is a lower body exercise performed using a smith machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The guided bar path of the smith machine provides stability, making it suitable for those learning proper squat form or looking to focus on muscle activation without balancing a free barbell.
Step-by-Step Form & Technique
- 1.Set up the smith machine with the barbell at an appropriate height for your squat.
- 2.Stand with your feet shoulder-width apart, toes slightly turned out.
- 3.Position yourself under the barbell, resting it on your upper traps and shoulders.
- 4.Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- 5.Engage your core and unrack the barbell, stepping back to clear the rack.
- 6.Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- 7.Lower your body until your thighs are parallel to the ground or slightly below.
- 8.Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- 9.Repeat for the desired number of repetitions.
Secondary Muscles
quadricepshamstringscalves
Track Smith Squat in RepEight
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