The Smith Full Squat is a weighted exercise that targets the quadriceps, hamstrings, glutes, and lower back. It is a compound movement that helps to build strength and muscle mass in the lower body.
How to perform
Step by step instructions for performing the Smith Full Squat:1. Position the Smith machine bar at a height that is slightly lower than shoulder level.
2. Load the bar with an appropriate amount of weight for your fitness level.
3. Stand with your feet shoulder-width apart and directly under the barbell. Your toes should be slightly turned outwards.
4. Step under the bar and place it on your upper traps, not directly on your neck.
5. Make sure your back is straight and your chest is lifted. Engage your core muscles.
6. Take a deep breath and brace your core.
7. Lower your body down by bending your knees and pushing your hips back as if you are sitting down in a chair. Keep your chest up and your back straight.
8. Lower yourself down until your thighs are parallel to the floor or below, making sure your knees are tracking over your toes.
9. Push through your heels and engage your glutes to drive the weight back up to the starting position.
10. Exhale as you come back to a standing position.
11. Repeat for the desired number of reps.
It is important to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the movement. Start with a lighter weight to ensure you have the correct technique before increasing the load. Always consult with a fitness professional if you are unsure how to perform an exercise correctly.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.