Intermediate
SMITH CHAIR SQUAT
Upper legs
Body Part
Quads
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the height of the smith machine bar to a comfortable position.
2
Step:2 Stand with your feet shoulder-width apart, toes slightly turned out.
3
Step:3 Place the barbell across your upper back, resting it on your traps.
4
Step:4 Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
5
Step:5 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
6
Step:6 Pause for a moment, then push through your heels to return to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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