Squat, Smith Machine

Type: Legs

The smith machine squat is a really good way for less experienced gym goers to gain strength, technique and confidence for squatting. Once you have mastered the squat technique and conditioned the leg muscles for the squat movement, you can then progress onto the free barbell squat exercise.

Level :

Intermediate

Equipment : Yes

	Buttocks
	Calves Hamstrings Thighs

Squat, Smith Machine Steps:

Step 1:

Set the height of the smith machine bar to around shoulder height before loading it with weight.

Step 2:

Position yourself underneath the bar so it rests across the upper back and shoulders.

Step 3:

Stand with feet shoulder width apart.

Step 4:

Tense the stomach and back muscles

Step 5:

Start the squat by bending at the knees and hips, keeping the back straight.

Step 6:

Gradually lower to a comfortable position.

Step 7:

Return back to the start by pushing the ground away. Keep the chest lifted and back straight at all times.

Top Tip:

Keep the knees in line with the toes.
Keep the heels down throughout the movement.
You don't have to go right down. Go down as far as you feel comfortable. Everyone is different.