How to: Front Squat
Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings
- Set the height of the Smith machine bar to slightly below shoulder height. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Step underneath the bar so that it is resting against your collarbone and stand up tall to release it from its locked position. Draw your elbows forwards and underneath the bar and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your elbows remain elevated and your back remains as upright as possible.
- Exhale. Extend both knees to return to the starting position. Repeat for the specified number of repetitions before returning the bar to its locked position.
Alternative Exercises for Smith Machine
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.