How to Smith Machine Squat

Smith Machine Squats are a variation of traditional squats performed using a Smith machine, which provides guided motion. This exercise helps isolate the quadriceps and glutes while providing stability and support.

Muscles Worked

• Quadriceps (front of the thighs)
• Gluteus Maximus (buttocks)
• Hamstrings (back of the thighs)
• Calves (gastrocnemius and soleus)

Step-by-Step Guide: How to Perform Smith Machine Squats

1. Set Up: Position yourself under the Smith machine bar, resting it on your upper traps. Stand with your feet shoulder-width apart.
2. Lower into the Squat: Push your hips back and bend your knees to lower your body, keeping your chest up and your back straight.
3. Hold: Pause briefly at the bottom of the squat, ensuring your knees are aligned with your toes.
4. Press Back Up: Push through your heels to return to the starting position.
5. Repeat: Perform the desired number of repetitions, focusing on controlled movements and proper form.