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
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms