exercises

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Smith Machine Squat

Smith Machine Squat

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How to: Smith Machine Squat

Primary Muscles Used:Gluteals, Quadriceps

Equipment:Smith Machine

Trainer:Chontel Duncan

  1. Set the height of the Smith machine bar to approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the bar with it resting on your shoulders, plant both feet on the floor slightly further than shoulder-width apart. Stand up tall and release the bar from its locked position. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips.
  3. Exhale. Push through the heels of your feet and extend your legs to return to the starting position. Repeat for the specified number of repetitions before returning the bar to its locked position.
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Alternative Exercises for Gluteals

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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