Intermediate
SMITH LOW BAR SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
2
Step:2 Stand with your feet shoulder-width apart, toes slightly turned outwards.
3
Step:3 Step under the bar and position it across your upper back, resting it on your traps.
4
Step:4 Grip the bar with your hands slightly wider than shoulder-width apart.
5
Step:5 Unrack the bar by straightening your legs and stepping back from the rack.
6
Step:6 Take a deep breath and brace your core.
7
Step:7 Initiate the squat by pushing your hips back and bending your knees.
8
Step:8 Lower your body until your thighs are parallel to the ground or slightly below.
9
Step:9 Keep your chest up and your back straight throughout the movement.
10
Step:10 Drive through your heels to stand back up, extending your hips and knees.
11
Step:11 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
