Muscle Groups
Muscles
Target
Synergist
How to perform Smith Machine Squat with proper form
Setup
- Position the Bar: Adjust the Smith machine bar to shoulder height.
- Safety Pins: Set safety pins slightly below your lowest squat depth.
Foot Placement
- Stand Under the Bar: Position the bar on your upper traps.
- Grip the Bar: Use a shoulder-width grip, ensuring it's secure.
- Feet Position: Stand with feet shoulder-width apart, slightly forward.
Execution
-
Unrack the Bar: Lift the bar off the hooks by straightening your legs.
-
Lower into the Squat:
- Push your hips back as if sitting in a chair.
- Keep your chest lifted and back straight.
- Bend your knees, ensuring they track over your toes.
-
Depth: Descend until your thighs are parallel to the ground or lower, depending on flexibility.
-
Rise Back Up:
- Drive through your heels.
- Extend your hips and knees simultaneously to return to the starting position.
Tips for Proper Form
- Maintain Alignment: Keep your knees aligned with your toes throughout the movement.
- Core Engagement: Engage your core to stabilize your spine.
- Breathing: Inhale on the way down, exhale as you push back up.
Common Mistakes
- Allowing knees to cave in.
- Lifting heels off the ground.
- Arching the back excessively.
By following these guidelines, you'll perform the Smith Machine Squat effectively and safely.
Exercises
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Cable Crunch, Cable
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Cable Twist, Cable
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Cable Twist, Band
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Cable Twist, Bodyweight
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Target: Abs
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Cable Twist, Leverage Machine
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Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
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Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
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Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
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Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
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Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
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Hanging Leg Raise, Cable
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Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
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Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
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Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
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Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs