quadssmith machine
smith chair squat
smith chair squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the height of the smith machine bar to a comfortable position.
Step 2. Stand with your feet shoulder-width apart, toes slightly turned out.
Step 3. Place the barbell across your upper back, resting it on your traps.
Step 4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
Step 5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 6. Pause for a moment, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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