Intermediate
SMITH FRONT SQUAT (CLEAN GRIP)
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 shoulder height.
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Step:2 Stand facing the barbell with your feet shoulder-width apart.
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Step:3 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
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Step:4 Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
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Step:5 Keep your chest up, back straight, and core engaged.
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Step:6 Lower your body by bending at the knees and hips, as if sitting back into a chair.
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Step:7 Continue lowering until your thighs are parallel to the ground or slightly below.
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Step:8 Pause for a moment, then push 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
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