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
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes