Intermediate
SMITH 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
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Step:1 Set up the smith machine with the barbell at an appropriate height for your squat.
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Step:2 Stand with your feet shoulder-width apart, toes slightly turned out.
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Step:3 Position yourself under the barbell, resting it on your upper traps and shoulders.
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Step:4 Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
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Step:5 Engage your core and unrack the barbell, stepping back to clear the rack.
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Step:6 Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
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Step:7 Lower your body until your thighs are parallel to the ground or slightly below.
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Step:8 Pause for a moment at the bottom, then drive through your heels to return to the starting position.
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Step:9 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
