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Smith machine front squats


Major muscles used

  • Quadriceps
  • Hamstrings
  • Glutes

Performing smith machine front squats

  • Stand before a Smith Machine, grasping the bar with 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. Move your feet about 10-12 inches farther forward than the foot position for the Smith Machine squats.
  • 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 exercises to smith machine front squats

  • Smith machine squats
  • Leg press
  • Squats
  • Squats (with dumbbells)
  • Front squats

    Courtesy of, your Online Personal Trainer


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