Exercises / Upper legs / Smith Squat
Smith Squat
Smith Squat: step-by-step technique, the muscles it works and a demo clip. Equipment: machine.
- Equipmentmachine
- Body partupper legs
- Primary muscles
- glutes, quadriceps
- Secondary muscles
- hamstrings, calves
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How to do it
- Set up the smith machine with the barbell at an appropriate height for your squat.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Position yourself under the barbell, resting it on your upper traps and shoulders.
- Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell, stepping back to clear the rack.
- Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.