Squat (Smith Machine)

Squat (Smith Machine)

strength / compound

Beginner

Get Started With Squat (Smith Machine)


  • 1

    The first step is to adjust the safety spotters on the Smith machine so that the barbell is at the right height for you, you can do this by sliding the spotters up or down to the desired height.

  • 2

    Once you've adjusted the spotters, you can load the bar with the desired amount of weight.

  • 3

    Make sure you use weight you can handle safely and properly.

  • 4

    To begin your squat, stand in front of the barbell and position yourself so that your feet are slightly wider than your hips and your toes are slightly pointing outwards.

  • 5

    Take a deep breath and lower yourself down as if you were sitting in a chair.

  • 6

    Keep your chest up and back straight as you descend.

  • 7

    Make sure to keep your weight evenly distributed on your heels and toes.

  • 8

    Once you have reached the bottom of your squat, come up by pushing through your heels.

  • 9

    Make sure to keep your chest up and back straight as you stand up.

  • 10

    After you have completed one squat, repeat the steps for as many reps as you desire.

Primary
Secondary
Lower backGlutesQuadsHamstringsCalves

Equipment


MAJOR LUTIE Smith Machine, Power Cage with LAT Pull-Down Pulley System and Squat Rack for Total Body Training Garage & Home Gym Equipment
MAJOR LUTIE Smith Machine, Power Cage with LAT Pull-Down Pulley System and Squat Rack for Total Body Training Garage & Home Gym Equipment
Buy it on:
Marcy Smith Machine Weight Bench Home Gym Total Body Workout Training System SM-4903, black
Marcy Smith Machine Weight Bench Home Gym Total Body Workout Training System SM-4903, black
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BalanceFrom Vinyl Standard 1-Inch Plate Weight Plate for Strength Training, Weightlifting and Crossfit, Pair or Set with Barbell
BalanceFrom Vinyl Standard 1-Inch Plate Weight Plate for Strength Training, Weightlifting and Crossfit, Pair or Set with Barbell
Buy it on:
Fitness Reality Olympic Weight Tree/Plate Rack/Bar Holders/Chrome Storage Posts, 1000 lb
Fitness Reality Olympic Weight Tree/Plate Rack/Bar Holders/Chrome Storage Posts, 1000 lb
Buy it on: