Smith machine squats
COURTESY OF GLOBAL FITNESS
Major muscles used
- Quadriceps (front of thights
- Glutes (bottom)
- Hamstrings (back of thighs)
Performing smith machine squats
- Stand before a Smith Machine and get the bar so that it is at about chest height, grasping the bar palms-down.
- Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
- Your back should be straight, your feet hip-width apart with toes pointed forward.
- Make sure your feet are positioned properly. If your feet are placed too far back your knees will move farther forward than your toes. This increases the risk of knee injury and throws off posture.
- Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
- You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight.
- Now stand up to the starting position forcing your hips in and your head up.
Be careful
- Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
- Don't allow your knees to move farther forward than your toes.
- Don't squat down farther than your quadriceps being parallel to the floor.
- Don't bounce or jerk your body in an attempt to gain momentum. Always move in a very slow, controlled manner.
Alternative exercise to smith machine squats
Courtesy of Global-Fitness.com, your Online Personal Trainer
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