glutessmith machine
smith squat
smith squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up the smith machine with the barbell at an appropriate height for your squat.
Step 2. Stand with your feet shoulder-width apart, toes slightly turned out.
Step 3. Position yourself under the barbell, resting it on your upper traps and shoulders.
Step 4. Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
Step 5. Engage your core and unrack the barbell, stepping back to clear the rack.
Step 6. Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
Step 7. Lower your body until your thighs are parallel to the ground or slightly below.
Step 8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
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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