Smith machine squat

Main muscle🎯 Glutes
Equipment🧰 Smith machine
Area🦵 Legs
step by step9

How to do it step by step

  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.

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Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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